Sunday, May 29, 2016

Fast, Efficient Muscle Fitness: High Intensity Strength Training for Bulk or Toning

If you want to create a fitness plan that is highly efficient and maximizes your time at the gym, then in addition to your cardiovascular workouts,  you may want to try a more efficient weight training routine.

High Intensity Strength Training involves shorter workout times at higher intensities, allowing you to get in and out of the gym fast, without sacrificing the quality of your workout.  The goal is to maximize your workout by adapting the repetitions, the amount of weight lifted, and the length of time that the muscle is exposed to tension.


Typically, you’ll lift heavier weight with fewer repetitions, at a very slow pace.  This technique is often called “one to failure”, because the goal is to work the muscle or muscle group during each set almost to the point of total muscle fatigue—meaning if you tried to lift one more time, you probably couldn’t do it.


This type of strength training increases your overall muscle mass, making the muscles stronger, more efficient, and larger.  That is to say, it CAN do that, but it doesn’t have to—a good trainer, schooled in the proper method, can devise a workout tailored for a woman who doesn’t want to look “too buff”, but just wants to get some toned muscle definition.


High intensity strength training is extremely effective at fat burning, and can increase your resting metabolic rate, thereby increasing your rate of calorie burn for 24 hours after your workout.  It can also be up to four times more efficient than other training methods.


The best part is that this type of training can be done in only fifteen minutes!  So even though it can be very tiring, it’s over quickly, and it’s easy to fit into your schedule.  This type of training should be done no more than three times per week, and you MUST wait at least 48 before you can do another high intensity strength workout, so that your body has enough time to rest and recover.  During the workout, you should be moving from one exercise to the next, without rest, and working out the entire body each session, not just working on the upper or the lower part of the body only.


It is very important to have a personal trainer teach you how to do this type of training, and guide you for each session.  Even after weeks of training, you might think “this is easy, I can do this on my own.”  But you can end up sabotaging yourself by unwittingly doing each lift too fast to be effective, or by doing too much or too little weight.  Plus, since you’re going “one to failure”, it’s extremely important to have someone spotting you, even if you’re working on a weight machine instead of free weights.


Because you need to wait at least 48 hours between your high intensity weightlifting workouts, you may want to consider rounding out your fitness routine by adding in some High Intensity Interval Training (HIIT) on the days between your strength training workouts.  By incorporating both methods, you could take your fitness regimen to a whole new level.

Steps to Become a Personal Trainer

There is a new rise in popularity of local gyms that offer substantially affordable rates. Because of that, many individuals are taking to the gym to exercise, lose weight and become more physically fit. As a result, there is a high demand for personal trainers to assist these individuals in reaching their physical fitness goals.


There are a few simple steps to becoming a personal trainer. The first step involves making sure you have all the requirements needed for the position. Most personal trainers are required to have a GED or high school diploma. In addition, they need to be CPR certified and have the ability to lift weight, typically 50 pounds or more. In addition, personal trainers are usually required to be 18 years and older and have the ability to work within the country.


The ideal personal trainer will be one that carries a college degree, or has previous experience in personal training. In addition, if the individual has a training certification issued by a recognized group, it will certainly help. There is a wide assortment of personal training certifications that are available from over a dozen certifying organizations.


Typically, there is an ongoing open position in many local gyms, eager to find personal trainers that meet the above qualifications. Part of the process of interviewing will include a submission of the resume, along with a Social Security number, professional references, and previous employment history. Some fitness centers perform background checks on any potential candidate for a personal trainer position.



  • Getting Certified

The easiest way of getting certified and reaching your goal of becoming a personal trainer is to buy study materials. Generally, part of the certification program will include a practical examination. By studying up on anatomy, exercise physiology, kinesiology, and other class techniques including class design, queuing, and injury prevention will help make passing the exam and becoming certified much easier.


Generally, the exam for certification will be both a practical and written exam. The formal written exam covers a variety of areas including every part of the body, human anatomy, various exercise routines, and effective ways of preventing injury. In addition, it also covers specifics on the proper way to provide instructions, and how to handle clients.


The practical exam involved in becoming certified provides the opportunity for the student to demonstrate their skilled abilities and impart their knowledge on exercise routines for every body part. A passing grade on both the practical exam and the written exam will generally result in obtaining a certification.


  • Maintaining the Certificate

Once passing the exam and becoming certified as a competent physical instructor or personal trainer, it will be important to continue your studies with continuing education. This can be performed through various workshops and classes. In all, certification typically needs to be renewed every 24 months.

Becoming a personal trainer in the fitness world is a satisfying career that offers many financial and personal rewards. With a few simple steps, education, and determination, anyone can become a personal trainer at their local gym.

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