Effective Personal Training

Thursday, November 29, 2012 • Bethesda, MD 20814

www.bethesdapersonaltraining.com

 

 

The optimal workout is highly efficient, involves circuit and interval training, and focuses on compound exercises. 

People have different levels of fitness, goals, physical or medical limitations, amounts of time available for training, and preferences for types of exercise. Workouts should be tailored for your specified goals, needs, and desires. Workouts should be continuously restructured and advanced to take your fitness to a new level.

Circuit and Interval Training

For most people circuit and interval training are the most effective and efficient methods of training.

These types of workouts will permit you to work out constantly through your entire training session at varying levels of intensity

Interval training is a type of physical training that involves a series of low- to high-intensity exercise workouts. The high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods may involve activity of lower intensity aerobic.

Circuit training is a method of physical conditioning in which one moves from one exercise to another, with minimal rest, usually in a series of different stations or pieces of equipment that involve different body parts.  An elevated heart rate should be maintained throughout the workout in order to provide for cardiovascular conditioning.

Compound exercises in weight training are those that involve more than one joint and muscle group.

Examples are squats, deadlifts, lunges, presses, and chin-ups. For example, the squat involves the joints of the knee, hip and ankle, and the muscles of the upper and lower legs and buttocks.

 

To optimize the benefit of the time that you spend in the gym, you should be exercising almost constantly, but at varying levels of intensity and with varying muscle groups.

Your heart should be maintained in a cardiovascular training range throughout the work out while the client continues to do exercises.

These techniques not only burn calories, build muscle, and increase metabolism, but in addition they will improve lactic acid threshold and allow you to work at a high level of intensity for longer periods of time. 

This type of workout will also improve your cardiovascular endurance.

They also give the added benefit of an after-burn effect which last for over 48 hour after exercise.

The “afterburn effect,” also called “excess post-exercise oxygen consumption” or EPOC, refers to the correlation between the number of calories burned post-exercise and the activity’s intensity. The afterburn effect only occurs with high intensity anaerobic exercise.  The more intense the exercise, the more oxygen the body consumes afterward, meaning a higher sustained metabolic rate and thus more calories burned after the activity.

Anaerobic exercise  is exercise intense enough to trigger anaerobic metabolism. It is used by athletes in non-endurance sports to promote strength, speed and power and by body builders to build muscle mass. Muscle energy systems trained using anaerobic exercise develop differently compared to aerobic exercise, leading to greater performance in short duration, high intensity activities, which last from mere seconds up to about 2 minutes.[1][2]Any activity lasting longer than about two minutes has a large aerobic metabolic component. (Wikipedia, the free encyclopedia)

 

Within 6 weeks you should begin to see results.

1. The first benefit that most people report is an increase in energy and stamina.

2. Weight loss and increase lean mass: your body should appear more "toned" (leaner and more defined.)

Instead of seeing an undefined arm you will begin to see a separation of muscles: the deltoids, the biceps and triceps. As your percentage of body fat decreases and your core muscles develop, you will begin to notice your abs and obliques where previously all you could see was belly fat. Your glutes, thighs, and calves will also begin to take shape.

3. Increase strength, muscle endurance, gain muscle mass, improve stamina & cardiovascular conditioning.

4. Improvement in athletic performance and overall functioning: speed, power, and agility. As your strength increases and weight decreases, your speed and quickness and agility will drastically increase.

Training programs should not be merely designed to burn calories like walking on a treadmill.

Programs should be designed to transform your body to make you lean while increasing your metabolism.

You need to  increase your lean muscle mass, convert fat to muscle, and thereby increasing your basal metabolic rate, which is the rate your body burns calories at rest, or also called your metabolism.

Working out should increase your muscular strength and endurance and cardiovascular capacity making it much easier and enjoyable to exercise and burn calories.

As long as you can maintain the lean muscle mass that you gain, your metabolism will continue at a higher rate and you will not gain weight when you go on vacation or stray from your diet.

You can burn calories by taking a walk in the park. You can go on a crash diet. However, these methods of weight loss will have no major positive effect on your metabolism, and at the end of the day, when you go on vacation, or go back to your normal eating habits, the few pounds that you lost will come back plus some. These methods of weight loss do not increase your lean muscle mass and therefore do not increase your basal metabolic rate. This is why yo-yo dieting and sporadic aerobic exercise does not work.