Fitness For Life


 

“A positive attitude shouldn't be for just one day. 

Find yours each and every day!"


Maureen Martin, Maureen Eckersley, Kennydale Academy, Child Care, daycare

Follow A Routine Designed By Maureen:

       My job as your personal trainer is to train you to train yourself!

In-Home Fitness Program

 
  • Gym Room Design and Health/Safety Inspection

  • Pre-Work Out and Post-Work Out Instructions

  • Designing a Personalized Fitness Program

  • Designing a Personalized Eating Program

  • Orientation with Current Health Assessment Information/Goals

  • Four (4) / One (1) Hour Motivational Consultations/Progress Tracking



       *Warm-Up and Cool Down*

with your kids...

Warm-Up

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Cool Down


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*Strength Training*


 

It is essential to include strength training to your fitness routine.  (Not for people under 16 years of age.)  Strength training (resistance with weight) will firm and tone up your body, avoiding sagging skin and the appearance of cellulite.  Put this into your routine every other day, giving your body a 24 hour rest period to rebuild those muscles that were broken down from the day before. Never strength train on back to back days.  Your body needs to rest and rebuild! And remember, toned muscles help to burn the fat off your body as well.  Have you heard the saying "You Can Burn Fat While You Are Sleeping?" Well, it is true - you can!  During sleep, your body is rebuilding those muscles by using your extra stored fuel (that would be your fat). Now, that is music to our ears!!

Remember, you may have awesome muscles physique, but you can't see those beautifully defined muscles if they are covered with fat. So, let's exercise with cardio and melt it off with weight resistance.  And ladies, you won't get that "manly, beefy" look if you strength train properly - just use less weight on the resistance with more reps.



Strength Training Rules:  Warm Up, Stretch, Slow and Controlled Movements, Proper Body Positioning, Never Stop Breathing,  Drink Water, Don't Over Do It!



Maureen Martin

 Strength Training For Upper Body Exercises


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Strength Training For Your Stomach (Abs)


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Strength Training Video For Your Back



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Strength Training Video For The Lower Body


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Rebounding For Detox:


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The best way to melt fat off the body???

Cardiovascular is the medical term used to reference the heart. The heart is a muscle somewhat like the other muscles in your body that needs to be worked out just the same. Cardio Training is any exercise that raises your heart rate; i.e. when you do physical activity and your pulse quickens and your breathing gets deeper. This type of workout makes your heart and your other muscles stronger. Stronger muscles make for a more efficient and healthy body. A stronger cardiovascular system means more capillaries delivering more oxygen to cells in your muscles. This enables your cells to burn more fat during both exercise and inactivity.  Two great benefits to cardio training are a lower risk of certain cancers and an excellent way to reduce fat off your body for weight management.

There are a number of types of cardiovascular training which can help you meet your fitness goals. Each has it's own advantages and disadvantages. Some types of training are better for advanced trainers while some are more appropriate for beginners:


1. Low Intensity, Long Duration

  • This type of training involves intensities of around 40 to 60% of Maximum Heart Rate.
  • It is basically something slow, easy, continuous and long (over 40 minutes). This can be walking, cycling, jogging, etc.
  • You should be able to converse comfortably while doing it (called the talk test).
  • This type of training is good for people just getting started with cardio work.
  • It is reasonably good for fat loss, especially in very obese people.
  • It is also the least demanding form of aerobic training.


2. Medium Intensity, Medium Duration

  • This involves aerobic work done at around 70% of max HR. 
  • It is harder, therefore it cannot be done for as long, usually between 20 to 40 minutes.
  • This is the next step up from the low intensity work.
  • This type of training can be used for fat loss and for increasing aerobic capacity.
  • It is characterized by the beginning of heavy breathing but not so much that you are soon out of breath and must stop.


3. High Intensity, Short Duration

  • This version of aerobic work is done at around 80 to 85% of HR max. That point, at 85% of your HR max, is generally considered to be the Anaerobic Threshold, though this can vary depending on genetics and fitness level.
  • This is a very demanding form of training.
  • It is done for between 5 to 20 minutes generally, depending on fitness level and intensity.

4. Aerobic Interval Training

  • The first way of doing aerobic interval training involves doing a period of moderate to high intensity aerobic work, alternating with a period of rest of low intensity work, e.g. 3 minutes of fast running then 1 minute of slow walking, repeated 4 times.
  • You can vary the intervals and intensities to your liking, e.g. 10 minutes of moderate work, 2 minutes easy, 1 minute hard, or perhaps 5 minutes hard, 5 minutes easy.
  • The key is variation during the work while not working so hard that you must stop completely.


5. Anaerobic Interval Training

  • This type of training involves going hard for short periods of time then resting for equal or longer periods of time.
  • It is done at intensities of 85 to 100% of your HR max.
  • Here is an example of how it works: sprint as hard as you can for 30 seconds, walk for 30 seconds, sprint 30 seconds, walk 30 seconds, etc. Repeat 3 to 6 times depending on fitness level.


6. Fartlek Training

  • Translated from Swedish, this means speed play.
  • Basically, you mix up all of the above types of training together into one session. You might run for 10 minutes, sprint for 30 seconds, walk for 2 minutes, run fast for 2 minutes, jog slowly for 5 minutes then sprint again.
  • It is a good way to work through the entire intensity spectrum as well as to prevent boredom.


7. Circuit Training

  • Circuit training is basically aerobic weight training.
  • Set up a number of stations with a variety of exercises that work the entire body, e.g. bench, curls, pull downs, leg curls, etc.
  • Use a fairly light weight that you can lift without going to failure for a preset period of time.
  • You will do each exercise continuously for a specified time interval, e.g. 1 minute at each station and go through the cycle 1 to 3 times.
  • You can mix in treadmill work, skipping, cycling, etc. to add variety.
  • It is a reasonably good way to do aerobic work and weight training work at the same time.
  • It also has the advantage of working the entire body instead of just the legs as most forms of aerobic training do.


How much Cardio do I need?

There are a few simple guidelines you can follow when determining how much cardio work you should do. Basically, it all comes down to your goals.

  • If you are trying to lose fat, you need to do more cardio than if you are trying to gain weight. For fat loss, three to five times per week at 20 to 40 minutes per session is plenty. Start conservatively if you are just starting training, e.g. three times per week, 20 minutes per session.

  • If you are trying to gain weight, you will find that goal easier to achieve if you don't do any cardio at all, though you will still maintain health benefits without much effect on your weight gain if you do light cardio work twice a week for 20 minutes.

  • For improving cardiovascular fitness in general, three or four times per week for 20 to 40 minutes per session (depending on your current level of fitness) will yield good results.

 

Which Type of Cardio Should I Do?

Cardiovascular training, no matter what the exercise, is categorized based on duration and intensity. When you are choosing which type of cardio to do, keep your goals in mind.

  • If your goal is to improve your general cardiovascular fitness, do moderate intensity work where you are starting to breathe deeply and you can feel that you are working..
  • If your goal is fat loss but you're in poor shape, do low intensity, long duration work such as walking.
  • If you want fat loss and you're in reasonably good cardiovascular shape, do the type that burns the most calories, i.e. High Intensity Training. (explained in detail below).

 

Maximum Heart Rate

  • Your maximum heart rate (HR max) is the theoretical number of beats per minute that your heart is capable of producing.

  • This is found by subtracting your age from 220, e.g. if you're 40 years old,
    220 - 40 = 180 HR max.

  • This is simply an estimation, not an absolute limit.

  • To measure aerobic exercise intensity, percentage of HR max (%HR max) is often used. If you want to exercise at 60% of your HR max, your heart rate should be, using the example above, around 108 beats per minute.
     
  • Your heart rate is your guide for cardiovascular exercise intensity.

Target Heart Rate

Your Target Heart Rate is the range of heart beats per minute at which you should work at in order to best achieve aerobic fitness. This range is typically between 60% to 80% of your HR max. The bottom end of the scale is best for low intensity training while the top end is for high intensity training.

Taking Your Heart Rate

  • The first is on the inside of the wrist below your thumb. Use your forefinger and middle finger to feel the pulse (this is known as palpation).

  • The second site is on the carotid artery on the neck (either side). Place your fingers on the side of your windpipe, just below the jaw.

  • Count the beats for 10 seconds then multiply by six to get beats per minute. This count can last for 10 seconds, 15 seconds, 20 seconds, 30 seconds or a full minute. Multiply by 6, 4, 3, and 2 respectively to get beats per minute.

  • An electronic heart rate monitor that is strapped to your chest or on a watch can also be used to keep track of your heart rate (the chest strap style is usually more accurate, being much closer to your heart).

  • There are also some cardio machines that have touch sensitive pads on the handlebars that can take your pulse by counting the electrical signals of your heart beat. Make sure the pads are clean and dry and grip them firmly.

The Low Intensity = Fat Loss Myth

It is a myth that low intensity is best for fat loss just because more fat is burned for fuel as a percentage of the total calories burned.

  • Low Intensity (L.I. for short) burns about 50% fat for fuel while High Intensity (H.I.) burns about 40%. This is not a big difference.

Say, for example, you burn 100 calories in 20 minutes of L.I. work compared to 160 calories in 10 minutes of HI work, you've still burned more total fat doing HI.

          Low Intensity
          100 calories x 50% = 50 calori
es

         High Intensity
         160 calories x 40% = 64 calories


  • High intensity training will also boost your metabolism long AFTER the workout is done. This does not happen with low intensity training. High Intensity training is a powerful fat loss tool, but should only be used by trainers who already have a good level of fitness.

The basic idea when you're trying to lose fat is to create a caloric deficit. The type of training does not matter so much as creating that deficit. High Intensity training just creates the deficit more efficiently.

 

Allow me to guide you through a self paced cardio workout. A 30 minute interval training workout that includes a warm-up, steady state cardio, two interval challenges, more steady state cardio, and a cool down. I will give you helpful tips that will motivate you to keep an upbeat, positive attitude, pushing yourself harder than you would on your own and to help you finish the entire workout. 


 

           *Cardiovascular Training*

 

Cardio Training Video:

Come follow along with me right in my home for a great workout on the Treadmill. Tips and Tricks for burning the fat, avoiding boredom and making the most of your time.

video available with member ID#


 

Try to find time every day to do some form of exercise, mixing it up with Cardio and/or Strength Training.  Your body will thank you!