Advice on Fitness Training Workouts
When you join a fitness club or gym you will often be provided with a free assessment clinic where your current fitness is evaluated. Based on your pulse rate, weight, height, blood pressure and age a fitness program can be prepared to stimulate and exercise, but not over-stress your body.
Personal trainers, aerobic instructors or weight training instructors can then provide individual plans or appropriate workout classes to help you achieve your desired weight or fitness level.
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Below is a selection of general programs for popular fitness goals. If you require advice on a fitness workout not covered your local gym will usually be happy to advise.
WEIGHT LOSS WORKOUT
Gym
The priority here is to increase heart rate up to 60-70% of your maximum rate and maintain that rate for at least 20 minutes. This is the 'fat burning' zone and a cardiovascular orientated fitness suite is the place for this.
Equipment
Treadmill workouts, recumbent exercise bikes, rowing machines; stair stepper and stationary bike workouts will provide variation in exercise - lets not get bored! but crucially work each part of the body.
Benefits
Initially gentle exercise warms the body to avoid muscle injury, increase joint flexibility, provide fitness performance feedback - especially if they have electronic programs, pace control, stamina and strength.
Diet
You should eat little and often throughout the day, cut back on carbohydrates and consume as little fat as possible.
Supplements
There are several supplements to aid weight loss, the best of which is a Thermogenic Tablet. This will help to break down and burn off fats.
TONED BODY
Gym
Here we would do both cardiovascular and resistance training. The cardiovascular workout will help to burn body fat, revealing the toned muscle that the resistance machines have worked and strengthened.
Equipment
For your leg toning use a set of stair stepper and exercise bike workouts. For arms, shoulders, back and legs a rowing machine will tone and build these muscle sets. Treadmill walking, jogging and even running, especially if inclines can be simulated, will use significant amounts of energy and encourage weight loss.
Benefits
The lower your weight then the lower the stresses on your muscles and joints and the less joint wear or suscepability to injury your body becomes. Muscular-skeletal benefits include increase in bone density as a natural side effect of gentle stress and improved posture from toned muscles.
Diet
Again we advise you to eat more small meals with low carbohydrate intake but also consume more protein to help improve muscle tone, and calcium for bone strength.
Supplements
Use the same fat burner (thermogenic) for weight loss, but with the addition of a protein powder and multivitamins.
GENERAL FITNESS ROUTINE
Gym
For increased or continued fitness we would recommend a routine program including rowing, stair climbing, cycling and jogging in a cardiovascular fitness suite. You could also join regular aerobic exercise or circuit classes.
Equipment
Where treadmills, recumbent exercise bikes, rowing machine, stair steppers and stationary bikes are fitted out with state of the art electronic programs these will allow you to set goals, monitor performance feedback and to vary pace and routine. You may need a little help to make the most of these complicated features.
Benefits
Very quickly your general metabolic rate will increase, muscles will tone and develop and stamina will increase. Naturally you will begin to push yourself as the exercise begins to feel easier and more enjoyable. Over several months your recovery rate (the time your body needs to regain your breath and lower your heart rate) will extend. This allows you to increase your targets further.
Diet
People who are going to be partaking in sustained fitness regimes should consume carbohydrate energy drinks before and after their workout.
Supplements
Creatine, protein powders and multivitamins will be the mainstay of a fitness enthusiast.
WEIGHT GAIN - BODYBUILDING
Gym
Someone who is trying to gain muscle tissue (lets face it you don't want to put fat on) should stick to basic compound movements in a free weight room:- bench press, dead lift, squat and curl. These bodybuilding exercises will work every muscle in your body and should be done two or three times a week for maximum effect. Each routine you need to ensure you do an adequate warm-up routine, exercise the muscle to exhaustion, and warm down afterwards to disperse lactic acid buildup.
Equipment
A regular warm-up program on bikes, treadmills and machines will ensure fitness and preparation is accomplished efficiently. Dumbell exercises for arms and shoulders, bar and weights for squat thrusts to build legs, for arm curls, pecs and shoulders.
Benefits
Heavy lifting of weights by already fit and supple people has significant benefits in terms of body strength, weight management, bone density, tendon and ligament strength and fitness maintenance. Additionally for self esteem having an attractive body can also be positive.
Diet
For an increase in body weight you must increase your calorie intake. This means more meals per day, rather than bigger portions. To help with this protein shakes and Creatine are handy (see supplements).
Supplements
It really is worth investing in supplements if you want to see good results quickly. If you are going to train hard in the gym your body will need extra protein to repair and grow muscle tissue. Ask your local gym about a monthly plan, including protein (whey), milk protein, creatine, glutamine, amino's vitamins and an option of Testo Boosters. (All of these are a natural and safe way of helping your body to change).
GETTING RIPPED
Gym
Basically you should do the same as for weight gain, but also include more cardio (30 mins per session). Drop-sets and super-sets are old hat, 'if it ain't broke, don't fix it!'.
Diet
Here's where the magic happens. Too much detail is required for this space, but basically drop carbs, maintain protein to about 60% of your calorific intake ask a local expert for details.
Supplements
Drop back on milk or soya based proteins, keep the whey up, also thermogenics and vitamin C. With 4 or 5 litres of water per day should sort you out.