Best Personal Training Lake Buena Vista Dr, Lake Buena Vista

Best Personal Training , Lake Buena Vista Dr, Lake Buena Vista

Lake Buena Vista Dr, Lake Buena Vista

Why You Should Keep a Workout Journal

(10/17/2013) Article By: Lisa FreedmanIf you want to see results from each and every workout you do, chart your progress in an exercise journal. Self-monitoring your workout has proved to be a cornerstone in losing weight and building muscle, sccording to Jeffrey Katula, PhD, an exercise physiologist at Wake Forest University.While many people jot down their weight after stepping off the bathroom scale, researchers at Northwestern University found that those who consistently tracked their exercise habits — especially during holidays — lost more weight compared to those who did not.How can you increase your chance of journal success? "Keep it simple," says Katula. "You're more likely to stick with something that's convenient." Westcott suggests recording the exercises you do, the weight load and the number of repetitions. Also record the time you spend doing cardio, along with other available measurements, including distance, for example, or the pre-programmed treadmill or stationary bike program you followed.Journal Your Way to Fitness1. It increases awareness of your behavior. According to Katula, "a workout journal helps you become aware of what you are and are not achieving at the gym." An accurate record might reveal, for example, that you are doing only 10 minutes of cardio after lifting weights, not the 20 you thought.2. It reminds you to change your workout. You have to increase your workload if you want to see changes in your body. "Once you can lift a weight 12 times, you should increase the weight by 5 percent and lift it nine or 10 times," says Wayne Westcott, PhD, CSCS, fitness research director at the South Shore YMCA in Quincy, MA. "Then stick with it until you can easily lift it 12 times." Your journal will help you keep track of these numbers and show you when it's time to increase the load.3. It allows you to evaluate your progress. "Write down your specific goals, like when you want to be able to lift a certain amount of weight or run at a certain speed," says Westcott, "then check to see how long it takes you to reach them. "Set small goals that can be realistically conquered in two to four weeks."4. It provides a record of accomplishment over time. "The more improvement you see on the page, the better your physical results will be," says Westcott. "Every day you should see some improvement in the numbers. Maybe you can do an extra rep or increase the weight a bit."

Top ten training tips for ladies and...

(10/09/2013) So the next in my training tips series features another crucial part to train – legs. Avoided by gym goers up and down the country generally because it’s hard work and can make you feel a bit sick – the leg workout is probably the most important of the week. Important because you use masses of energy that torches fat ,there’s loads of muscle recruitment and because of this hormones essential for toning and growth are released throughout the body. Yes training legs effectively can influence and change the shape of your entire body so without further ado here are my top ten tips for training your wheels , pins or whatever else you call your legs.1) Do squats and deadlifts – simple really they are exercises that recruit massive amounts of muscle, are multi joint movements( compound) and are most likely to cause the ‘new born foal’ sensation as you walk to your car. Any leg workout that doesn’t include one or both of this is like putting a grand on Norwich to win the league – pointless.2) The leg press machine is not an adequate substitute for the squat – unless you are injured or have some mechanical reason that prevents you from squatting properly. Gym inductions often start novices out on these machines during inductions as it’s easier than teaching people to squat – however the reality is that all of the stability is provided by the machine and you can load up your lower back problems quicker than an employee who missed health and safety box lifting technique day. Far better to learn an exercise properly than perform an inadequate inferior exercise repeatedly.3) Add dynamic movement to your leg workout – when I PT I often throw in a few sets of plyometric jumps to really fire up the legs. It’s all very well standing there with your nice shapely pins but what can you do with them – being functional and having the ability to jump out of the way of a moving train are things that a leg extension and hamstring curl just aren’t going to give you. Add power and diversity to your leg workouts with jumping squats and kettle bell swings done properly.4) Train legs hard and heavy – chances are you work out at a fairly moderate comfortable pace working with a weight you have lifted for weeks ,months even years. This is boring and going through the motions – if you always do what you’ve always done – you’ll always get what you’ve always got. Play around with your reps ,sets and weights – always make sure you are safe and have a spotter who knows what he/she is doing before you load up 8 plates each side.5) Talking of which – proper range of motion or don’t bother. I’ve lost count of the amount of mainly dudes who load up the bar and then proceed to ‘ squat’ with a 6 degree bend in the leg. Waste of time and potential neck, back shoulder injury ahoy as well as everyone thinking you’re an idiot. Ego at the door please.6) If your head is forward then you will tilt forwards – this is a basic rule of exercise. Chin up – core tight – tight glutes – rules for life.7) Split your leg training days up – into hamstrings and quads. It makes sense to do this because often without realising it a standard leg workout will focus more on one than the other leading to imbalances and problems. By specifically targeting areas you won’t worry about whether you’ve hit this muscle head or that one because your workouts will be balanced.8) Calves are good to do either In between sets or on a training day of their own. Not twenty minutes tagged onto the end of your workout. Calves are often the most stubborn and resilient muscles as they just get through so much work everyday carrying your ass around – you standing on the edge of a step with a four kilo dumbbell rocking up and down isn’t going to achieve zip.9) If the squat rack is occupied by someone doing anything other than squatting e.g bicep curling. European law dictates that this person is no longer covered by the Human rights act and may be forcibly ejected from the premises( this unfortunately may not be true). Please don’t be this guy / girl.10) Stretch and foam roll your legs – because it’s good for you . Ok.

New workout trends for employees to try –...

(12/31/1969) Tell me your sport and I’ll tell you what kind of a person you are… Have you heard that before? As an active and passionate ball sports enthusiast, I think there is definitely some truth in it. Nevertheless, sometimes it’s interesting and also lots of fun to try out new kinds of sports and fitness trends – be it CrossFit, Yoga, Dance, Aerobics or a crazy Obstacle Run. Hence that’s exactly what Reebok offered all adidas Group employees within the Reebok Fitness Summer series that took place over the last weeks at our headquarters in Germany. I talked to some employees who participated in the different events to find out what kind of sports to have on the trend radar for next summer already.What’s behind?Reebok’s clear focus is to become the leading fitness brand. That’s what they drive for and that’s what they want their consumers to feel! Therefore Reebok’s Marketing Team has offered some very special events to fitness enthusiasts in Germany, Austria and Switzerland this year – called theReebok Fitness Fireworks. The kick-off was at the FIBO in Cologne (read my blog post here) and after that the Reebok Fitness Remix Tour, Color Runs and Campus Tour rolled over Central Europe all summer long – click to Reebok’s Facebook page to find out more.Additionally, all employees at our adidas Group headquarters in Herzogenaurach also had the chance to feel the Reebok Fitness Summer by trying out those new workout trends themselves. There have been Tour Stops of the Fitness Remix Tour, a CrossFit Competition to find the fittest employee at HQ and even an obstacle run that gave a first flavor of the upcoming Reebok Spartan Race Series.Hot or not?Read through the interviews to find out what our employees think about the different kinds of workouts and how they’ve experienced the events:Karoliina LaaksonenKaroliina Laaksonen, Business Analyst Finance CD Retail, competed in the CrossFit Competition to find the fittest employee at HQ.How do you keep yourself fit?I go regularly to a fitness studio and normally attend different aerobic classes. In addition, I am part of a synchronized skating team in Nuremberg and we train our program once a week. Recently, I also started to play golf and am now eager to improve my handicap.What kind of sports would you love to try out?Next week we will have a team event and we are going to try out wakeboarding. I have never done that before but I am sure that it will be a lot of fun!How did you like the CrossFit challenge?This was the second time that I tried out CrossFit and I really, really liked it. At the latest the muscle ache the day after proved that the training was very effective. I could definitely imagine training there at least once a week instead of going to a normal aerobics class. I also need to give full 10 points for the trainers!Lea MusekampAssistant Manager Health and Fitness, Lea Musekamp participated in the Reebok Fitness Remix Tour which features Yoga, Dance, Aerobics and Functional Training Workouts – 20 minutes each!How do you keep yourself fit?I enjoy almost every kind of sport which certainly helps to keep myself fit. Since I have been working for adidas I have had the chance to try a lot of new sports on-site or even during my lunch break. I go for a run at least 3 times a week. In addition, I usually bike to work and attend a couple of company sports courses such as CXT, maxxF and ultimate frisbee.What kind of sports would you love to try out?I’d love to try out kite surfing soon.How did you like Reebok’s Fitness Remix Tour?I really enjoyed the event! Usually I don´t do Dance, Yoga or Aerobics so it was a new experience for me and I liked it. I could see myself doing Functional Training and Yoga regularly. The idea of offering all these sports courses outside and combining the different styles in one workout session is something I really enjoyed.Christof RuckiChristof Rucki, Assistant Manager Marketing Operations Reebok, took part in the Obstacle Race together with his team members.How do you keep yourself fit?I play football with my colleagues at work and once or twice a week I work out at the gym.What kind of sports would you love to try out?I would like to try out some unusual sports like show jumping or ultraball – the huge double-sectioned ball which allows you to move like in a three-dimensional aero wheel.