Have You ever wondered how much exercise you need per a week to suit Your health and fitness goals?
Well, according to the ACSM, if You are a healthy adult, 150 minutes of moderate or 75 minutes of high intensity cardio will meet Your needs.
However, if You prefer, You could make a combination of the two. When it comes to resistance or flexibility training, at least twice a week would be suitable. In addition, these workout times could always be arranged at several times a week at lower doses, in accordance with Your free time.
In other words, You do not have any excuses for postponing or not starting with your exercise! Not anymore!
The frequency of personal training varies from person to person.
Have you just decided to change your life style, starting to work out and eating healthy?
Do you need support to go to the gym and workout?
Do you have any injury and not sure if you are doing a proper workout?
I would suggest you to see a trainer once or twice a week, to start with.
Once you get into it and you get motivated and actually start to enjoy your workout, it will be easier for you to train by yourself regularly and see your trainer occasionally .
Well that really depends on your goals.
Cardiovascular training like running and cycling, is perfect for improving the blood flow to the heart as well as increasing lung capacity. What it does not provide is the muscle overload that is required to build bigger and stronger muscles, and denser bones.
That is where strength training comes in. Adding weightlifting that progressively overloads the muscles can provide a range of benefits like increased strength, range of motion and reduced risk of injuring untrained or weaker body parts.
Some clients ask why doesn't it easier to accomplish their goal?
My responses it because I push my clients to exceed in all of their challenges.
When you work out consistently and frequently the work out becomes less challenging. You must push yourself more to get the most effective workout. Personal trainer is available upon request to reach your goals and help you reach your personal goals and go beyond your expected results.
I can safely say when my customers don't feel as challenged as they once did, I can reassure that there are more obstacles that can be met. I take pride in my work, and help my clients meet and exceed all of their goal!
This is also a dependent variable relative to genetics, effort, time and dedication, and of course diet.
As a rule of thumb, as far as physically seeing changes in body composition, an average dedicated individual can expect to see significant improvements in three months. Though, importantly, expect to feel great before you see improvements in body composition. This will come in the form of improved sleep, mood elevation and increased energy levels.
So, to answer the question of which training is the best? Definitely a mixture of the two. This will ensure that all angles are covered and you’re getting the best of both worlds. Now you’re armed with an understanding of the basic forms of training and their benefits, you’ll be fitting in those jeans and filling out those sleeves in no time.
The best way to get rid of excess or unwanted fat is exercise and proper diet. You can not target any problem area, you have to need a workout plan that will be beneficial to your needs. After shedding unwanted fat, you can start working on building muscle and toning your " problem" areas.
This is where a personal trainer would be most useful. Together you created the most effective workout plan to meet your needs! A personal trainer is available to help exceed you physical expectations of yourself!
Want to lose Your weight but not sure which is the best diet for You?
Research has shown that one should avoid strict diets that promise quick weight loss. They are not recommended because you can not stick on it “in a long run”. As for a diet, success lies in gradual, balanced and continuous option!
Eating after your workouts is really important.
You need to feed the muscles that you just trained. The best is to take fast proteins as a protein shake, after your workout. Then have a proper meal within 1-2 hours.
But don't over eat, you shouldn't consume more calories than you burned during your workout. Keep it healthy.
Some studies say that you can better first do cardio and then weights, if you want to burn fat. Regardless what you do first, you will still burn fat.
Do whatever you prefer first to get your workout done. Or You can mixed up a little and do some short cardio - like exercises between your sets or supersets. Keeping your heart rate higher while lifting weights is not only more efficient but it even may result in a high calorie burn for the rest of the day. This way you can make your workouts more fun too.