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Short of time? try the new weights with no rest programme by HomeHealth Fitness

admin — Wed, 21 Jul 2010 08:21:42 +0000

We all seem to be short of time these days and in my experience that is the most common excuse for not exercising. So why not condense your cardio workout into your weights one by eliminating rest. Start every session you do with a 10 minute row of gradually increasing intensity. Then go straight to your first weights station and complete your first set. Instead of just sitting there resting, don’t stay on the same exercise do the firstset of your second one. Then straight back to the first one until you have repeated your 3 sets of 10 or so for you first two exercises. No rest and straight onto your next two exercises. By doing so, as you will hopefully find out, you create a really good training sessionand reduce its duration by a 3rd minimum and up to a half at best. Always finish you session with 5 minutes of hard cardio preferably a row, if not a run or hard cycle. Its hard work though, so good luck. Let me know how its goes. Michael

The 300 personal training circuit, a nightmare!

admin — Mon, 12 Jul 2010 10:52:17 +0000

The 300 (as in the film about the 300 Spartans) circuit is one of if not the hardest circuit I have ever done, it was one they using when training for the film. It goes like this: 25 full pull ups with an overhand wide ish grip (i.e knuckles facing you rather than chin ups), all in one go if possible, otherwise with the minimum rest between sets, that goes for the the exercises. Straight into 50 dead-lifts with a bar (20kg) + 15 kg on each end. Again no rest, straight to 50 good low press-ups, no rest, then 50 bench jumps, high ones at least 60cm high. Then window wipers, lay on your back, hold the bar (same weight as dead-lifts) in an extended bench press position, then keeping it still, lift your legs (straight legs) using your abbs up and to the left aiming to touch the bar and then the right, the same, and that is 1 repetition, 50 must be completed. Then 50 kettle-bell clean and jerkes with 2 half squats per exercise, 25 on each side. Finally finish with the near impossible second lot of 25 pull ups. The whole thing is a nightmare, but one hell of a good session. Feeling brave? have a go! good luck! let me know how it goes, feel free to call for further details on 07980545324. Michael.

Skipping, an oldie but a goodie

admin — Wed, 23 Jun 2010 10:06:19 +0000

Old fashioned it may be, but boxers are super-fit and they do hours of skipping every day. Cheap and relatively easy you can skip almost anywhere, its a great way to exercise and have fun at the same time. There are many different techniques and ways to change your skipping style to keep it fresh and interesting. Standard two foot slow jumps, faster small jumps, alternate feet (jogging on the spot) jumps, high knee alternate feet jumps, high knee both feet power jumps, school girl running skipping, cross over your arms skips, doubleloop skips and many more. We use them in our sessions as the rope doubles as a belt when you run and is thus easy to transport, we have competitions against clients, who can do the most of a certain type of skips etc. Don’t miss out, give it a go, it may be an oldie, but its still a goodie! Good luck let me know how it goes. Michael

Guaranteed weight loss through rowing

admin — Tue, 25 May 2010 10:27:20 +0000

Of all the types of cardiovascular exercise I have tried with clients over the last dozen years or so the most effective for weight loss has been rowing. There are three vital components of this; intensity, duration and frequency. Rowing uses almost every muscle in the body during the course of one full stroke. To utilise fat as an energy source the body needs time to process it, hence suggestions that fat is burned more readily during exercise at medium to lower intensity. On the commonly used concept 2 rowing machine that would mean an average of between 2.15 to 2.25 minutes for 500 meters. The duration. To burn fat most effectively you need to have completed 20 minutes of medium to low intensity exercise before this begins with any efficiency. We are aiming for 40 minutes and perhaps a bit longer per session if possible, if that’s seems too long row more gently. Finally frequency, this must be completed 4 times per week over a period of a month and more if possible. Do all this and maintain a healthy balanced diet and you will reduce your body fat percentage. Good luck, let me know how it goes. Michael – HomeHealth Fitness.

Get fit for your wedding

admin — Tue, 18 May 2010 10:46:54 +0000

The wedding season is upon us and the call are coming in for personal training sessions to make sure both brides and grooms are fit for their weddings. Nothing is more motivational than weddings to get people fit and toned. Statements like ‘I’ve been measured for my wedding dress and can’t put on any weight now, help’, ‘I must remove my beer belly by the big day’ and ‘my arms must be toned because I’ve bought a sleeveless and strapless wedding dress’. These have all been mentioned in the past month alone. Its amazing how much you can achieve, especially with toning in just a few short weeks. Its not too late to achieve the your desired results. HomeHealth Fitness have a couple of wedding specific training programmes that can be tailored to the individual and produce guaranteed results.