Fit-Club. Fitness homework.
For my Flatsnout Training principle to work you must adhere to the fitness homework set in your folders daily. These are usually 20-40 minutes depending on your fitness levels.
They are vital to linking the sessions whereby you burn 500-750 k/cals with me and whilst also adopting the hi protein diet.
Regular aerobic activity like power walking and jogging can help you live a longer and healthier life. Moving at a moderately brisk pace also increases the number of calories burned. The faster the pace of a power-walk or jog the more calories you'll burn in one hour. Other factors must also be considered when calculating calories burned.
Men generally use more calories than women during one hour of power walking or jogging because they tend to have more muscle and less body fat, which allows them burn more calories. Younger people burn calories faster than older adults because muscle mass declines as you get older while fat increases, causing a slowing of calories burned.
Walking or jogging uphill or at an incline on the treadmill can increase calories burned in one hour. A treadmill burns the most calories of standard aerobic machines, notes University of Maryland Medical Center. Many treadmills allow you to increase your pace and adjust the intensity of inclines to further increase the number of calories burned per hour. Treadmills can also keep track of the calories burned.
Burning calories from power walking or jogging may not only slim your hips and waistline it can help keep your blood pressure and cholesterol levels in check. People who walk or jog 12 miles a week may lower their LDL or "bad" cholesterol levels, reports University of Maryland Medical Center. Jogging at least 20 miles a week is needed to boost high-density lipoprotein, or HDL, the "good" cholesterol. Jogging about 14 miles a week can help manage high blood pressure and possibly eliminate the need for blood pressure-lowering medications.
Aerobic training is the most important element within fitness, as this provides energy to power your engine !!
Aerobic exercise can help you control your weight, reduce your risk of illness, strengthen your heart and boost your mood. Participating in regular aerobic exercise can also help you live longer. To enjoy these benefits, just choose the training method that fits with your lifestyle and try to do it 30 minutes each day.
Rowing Training Program me
Have you ever thought about a rowing training program me with specific exercises for rowing to strengthen your lower back, legs and arms? Why not check out ours with the help of a Concept II rower.
When you're looking at a rowing training program me you need to look at the body areas that you will be working out. Specific exercises for rowing can help with your rowing technique and strength, so why not read our detailed information in the following pages.
Using the Concept 2 rower means that you will need some rowing training tips and advice to help you get the best out of it. This ergo (rowing machine) will certainly improve both your all round fitness level, as well as improvements in muscular strength and endurance
The Concept 2 rowing machine is probably the most used piece of rower equipment in gyms in the UK. It's not got all the bells and whistles that some other rowing machines have, but it works every time!
There are many rowers on the market, however the only two that I would personally recommend are Concept 2 and the Water rower.
So for exercises for rowing, ultimately good technique will certainly help, read the notes in the bodywork's section under heart & lungs for guidelines. So check out our simple training sessions below and print off if you want to use them next time you train.
BEGINNERS TRAINING SESSIONS FOR CONCEPT 2
SPM = STROKES PER MINUTE. L = RESISTANCE LEVEL
SESSION SPM LEVEL METERS EFFORT AIM
ONE 28/ 32 3 / 5 600 / 1000 EASY TEC
TWO 28 /32 5 2 X 400 MEDIUM WO
THREE 26 / 30 4 1000 / 1200 EASY DIS TEC
FOUR 32+ 5 / 6 3 X 200 MEDIUM TEC
FIVE 28 / 32 4 / 5 2 X 500 MEDIUM WO
SIX 26 / 30 4 / 5 1200 / 1500 EASY DIS
SEVEN 32 + 5 / 6 3 X 300 MEDIUM TEC
EIGHT 28 / 32 3 / 5 3 X 400 EASY DIS
NINE 28 / 32 4 /5 3 X 500 MEDIUM WO
TEC = TECHNIQUE, CONCENTRATE ON YOUR TECHNIQUE, REMEMBER LEGS ARMS THEN ARMS AND LEGS.
WO = WORKOUT, AIM TO RAISE THE HEART RATE AND WORK THE BODY'S MUSCLE'S TO A SAFE LEVEL.
DIS = DISTANCE, THERE IS NOTHING WRONG WITH STOPPING FOR A SHORT REST, THEN FINISHING OFF THE REQUIRED DISTANCE. REMEMBER TO WORK WITHIN YOUR OWN LIMITS WHEN DOING ANY EXERCISE PROGRAM.
MEDIUM, YOU WILL GET OUT OF BREATH, AND TALKING IS POSSIBLE, HOWEVER FOR SHORT PERIODS.
HARD, YOU WILL BE GLAD WHEN THE SESSION IS FINISHED, YOU WOULD RATHER NOT TALK, BODY WORKING OUT.
Everytime I tell ladies on a personal induction about how good swimming is for them, I get the response ''Oooohhhh nnoooo''
I say-'' There are Ladies Only sessions every where-USE THEM , swimming quite literally shred calories and consequently body fat and toning your muscles.''
Going for a dip in the swimming pool doesn’t have to be as gruel-ling as training for an Olympic medal or cross-channel swim.
We can all set ourselves swimming targets to get us toned and fit as we inch towards summer.
Swimming is a brilliant all-round exercise. It benefits the body and the mind and what’s more it’s fun!
It’s good for your health, good for fitness and can help you lose weight. Whatever your age or ability swimming is an option. If you are nervous in the water it’s never too late to have lessons. Most pools and leisure centres have a range of classes for different ages and abilities.
Swimming regularly may help reduce the risk of chronic illnesses in some people. It can also make you feel better.
The ASA is the national governing body for all things swimming. It published a report that looked at health and fitness research from around the globe. The evidence shows swimming may help increase your life expectancy and save your life (and that’s not just by stopping you drowning)!
The report called, "Swimming, taking the plunge for a fitter lifestyle", highlights how swimming cuts men’s risk of dying early by about 50% compared to runners, walkers and those who don’t do any activities.
It found regular swimming is also great for both sexes because it is likely to reduce heart disease, stroke and type-2 diabetes by about 535 cases in 100,000 people.
David Sparkes, the ASA Chief Executive, said, "It’s quite simple really. By swimming you’ll be improving your health but more importantly you may actually remember how much fun it is!"
NHS guidelines suggest for health benefits adults should do 30 minutes of moderate-intensity activity on five or more days a week.
A 30-minute session at the pool on one or more days a week will count towards your recommended weekly activity target but any amount of time exercising no matter how long or short is good for you.
When you swim you can let your mind float away. Once you get into it, it can become almost like a meditative trance!
The ASA believes that swimming can offer a sense of mental well-being; something which can’t easily be measured but is anecdotal mentioned by thousands of participants.
"Swimming clears the mind, encourages positive in individuals and builds a sense of self worth that is not truly calculable. In short, it can make people feel better."
Fitness and weight loss
For most of us swimming is a safe form of exercise. If you have any worries about your health see your GP before starting swimming.
Swimming can support up to 90% of the body’s weight in the water, so those who are overweight have disabilities or some injuries can take part without putting as much strain on their bodies.
Swimming gives you a full body workout. You use muscles in your legs, core, chest, back, shoulders and hands. If you swim long and hard enough you can create aerobic and anaerobic routines to improve your cardiovascular fitness.
Swim coach Nikki Geelan says, "Swimming is one of a few sports that covers the three S's .... stamina, suppleness and strength.
"It's not weight bearing so is good exercise for people with joint problems. It also works all of the major muscle groups in the body."
Swimming also burns calories. The Department of Health guidelines estimate a 60 kg person burns around 240 calories in half an hour doing a slow front crawl, which is the same as cycling for the same amount of time at 12 to 14 miles an hour.
If you can already swim and want to add swimming to your fitness program me, but don’t know where to start, the best place is probably your local pool!
Many have special structured gym-style sessions and aqua-fit lessons. They will also have swimming clubs if you’re ready to tackle the next level of competitive swimming.
Get swimming AND GET amoungst it-Promote swimming to you children, theres nothing better for them ....
Weight training Routine.
I have been asked by clients to give a basic routine to cover general body development and maintenance.
Whilst weight training is universally recognized as being a integral part of a regular routine workout. When working with weights, the body is put into hyperdrophy for upto 72 hours after the workout. ( Hypertrophy is the increase in the volume of an organ or tissue due to the enlargement of its component,)
The weights element will encourage the muscles to grow stronger, and the muscle increase burns more fat. This fat is burnt off with the weight training also via type II muscle fibers, the kind you build when you lift weights, improve whole-body metabolism. The researchers genetically engineered mice with a type II muscle growth-regulating gene that could be turned on and off. After eight weeks on a high-fat, high-sugar diet, they activated the gene, but did not change the mice's diet. Without any change in activity level, the mice lost total body fat. The researchers concluded that an increase in type II muscle fibers can reduce body fat without changes to diet and might be effective in the fight against obesity.
Basic Weights routine.
1. Warm up 5-10 mins on rower, bike or skipping.
2. Dynamic stretch.
3. Deadlifts-Sets 3 reps 10
4. Kettler bells squat. ( Weight held up against chest)-Sets 3 reps 10
5. Bench press-Sets 3 reps 10
6. Chest Flies-Sets 3 reps 10
7. Uprite row-Set 3 reps 10
8. Lat Pull downs-Sets 3 reps 10
9. Shoulder press-Sets 3 reps 10
10. Bicep curls-Sets 3 reps 10
11. Tricep dips-Sets 3 reps 10
1. Front core 50
2. Rear core 50
3. Front core 50
4. Rear core 50
Flatsnout typical head to toe warmdown.
Marine/ fitness weights.
This is a grueling addition to any training programme and can be very successful in toning and tightening the physique.
I used this constantly when fighting ABAs for the Combine Services and as a professional boxer.
Add it into a session or make the session around it.
Warmup 5 mins
Stretch 5 mins
first set of marine weights 1 set of 10 reps of each exercise.
Stepper/ rower/ cycle 500m
second set of marine weights
stepper/rower/cycle 250 m
3 set of marine weights.
Cool down 2 mins
Ideally looking to replenish the protein system as this will be working hard to repair the damage on the muscles.
Train eat sleep repeat.