Advance Personal Training

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Advance Personal Training

Know your maximum heart rate
The easy way to work out your maximum heart rate
There are several different methods of determining exercise intensity, one of which is training at different percentages of your maximum heart rate. Your maximum heart rate (MHR) is simply the highest heart rate that you can achieve during exercise.

Here's our guide on how to work it out so you can plan your exercise around it.

Specific treadmill protocols and very high intensity training tests are often used by elite athletes to determine their MHR. However, a simple method to determine your approximate MHR can be made using the following formula:

Men: MHR = 214 – (0.8 x your age in years)
Women: MHR = 209 – (0.9 x your age in years)
For example:
A 30 year old man will have an approximate MHR of 214 – (0.8 x 30) = 190
A 30 year old woman will have an approximate MHR of 209 – (0.9 x 30) = 182

Help! I Need to Stay Motivated
Staying motivated while working out can be difficult and hard to keep up with the routine you have started. However, there are many ways to do this listed below. Motivation can be had to come by when doing something that we do not want to do or that is not a lot of fun. The tips within will help conquer some of these problems making your weight loss goals a little easier to achieve.

We all want and know we should exercise, however it is something that is completely self motivated and it can be very easy to stop and not want to start again. Setting goals and working to achieve them will help with motivation, especially as you see the progress your making. Once over weight we want to lose it, but it can be difficult and creating the motivation needed is also hard. However, reminding yourself that you will be healthier and get the look you want.

There are a lot of ways to lose weight and stay fit, a few are:
* have a very clear goal in mind. Whether it is the losing weight statement or some other statement that is uplifting and full filling to you, this will keep you motivated and on the right track.

* make sure you have a strategy of how you think you will meet these goals. Knowing how you will go about achieving them will give you a clear path to take. It will also help keep you focused so you’re not always trying to come up with routines to do and thinking too much about the work out. A clear strategy will make your goals easier to compete.

* make small changes that are easy to implement. That way you are not making too many changes all at once or changes too much that will be hard to stick to. Make small changes that become part of your lifestyle and then move on to the next one.

* it would be great if someone could monitor your progress for you and help you to stay on track. However, we know this is not the case and we have to do it our self. So, making notes and even keeping a journal even will help you be able to visualize your goals and see the progress you have made.

* create a timeline that is realistic and neither too easy or difficult. Have these prioritized on a calendar so you can see how far you have gone and how far you still need to go. Being able to have more tangible evidence will make staying motivated much easier since again you will be able to see your progress.

Staying motivated and active and keeping up with your routine will be difficult at times. However, always keeping in mind your end goals and using the tips above will definitely make things easier. Again, motivation is hard to come up with when doing something we do not particularly enjoy, always remembering what we want and what we are trying to achieve will help keep us motivated and willing to work.

HEALTHY AGING

As we age, our bodies naturally start to deteriorate. Resting heart rates increase, the heart and blood vessels stiffen (and blood pressure rises), calcium content in bones decreases, muscle mass and strength decline, and body fat, blood sugar and cholesterol increase. The good news is that regular physical activity can help fight these tangible signs of aging.

A recent study by Harvard Medical School found that regular activity among 50-year-old men helped reverse some of the natural deterioration that comes from aging. Exercise decreases the risk of heart disease, stroke and cancer, and helps regulate insulin levels to help manage diabetes.
The Department of Health and Human Services (HHS) recommends that adults, even those 65 and older, get between 150 and 300 minutes of moderate-intensity physical activity every week. HHS also recommends that older adults incorporate two or more days per week of muscle-strengthening activity.
Older adults with chronic conditions should use extra caution when exercising. But even among people with functional limitations, regular physical activity can be safe and will help improve functional ability. Fortunately, modern pieces of equipment, such as the Cybex Arc Trainer or Bravo functional training systems, are engineered to minimize the force placed on joints while maximizing results. A study conducted by the University of Miami’s Department of Exercise and Sport Science concluded that “these data strongly support the use of the Arc Trainer as a device for training middle-aged and older individuals for the purpose of maintaining independence and reducing falls.”
Source: Cybex Institute

GOOD HABITS, GREAT REWARDS

Eat your vegetables

 Start viewing vegetables as high-nutrient, low-calorie foods. For healthy nutrition and weight reduction, make sure that vegetables constitute half of your eating plan. Ideally, choose vegetables that are in season—they’re packed with more micronutrients. Make sure to include plenty of fresh greens and low-starch vegetables, trying to minimize your consumption of potatoes and beets (these are examples of high-carb, high-calorie veggies). Focus on all of the colorful choices available in the produce section: peppers, zucchini and other squashes, broccoli, green beans and cabbage. Such fresh choices will provide important phytonutrients that are indispensable for maintaining health and leanness. Ultimately, a low-fat protein and fresh vegetable-focused diet is a great beginning to weight reduction.
- Dr. Elson Haas is the author of The False Fat Diet.

GOAL SETTING IS
THE KEY FOR 2013!

Getting fast physique results in the New Year isn't just about the gym and nutrition. It's also down to effective goal setting, something that 95% of people fail to do.

Here are our Top 3 Tips surrounding effective Goal Setting:

Tip 1 - Get Emotional About Your Physique Goal

You want to 'look hot on the beach' this Summer and show-off your 6-pack abs - but you really need to 'want it' with your goal. Adding emotion to your physique goals is a proven way to speed up results and sustain them, so write them down, make them specific and create an image of something you really want to achieve.

Tip 2 - Repeat Your Goal Every Day!

Repeat your goal every day for at least 20-30 days - the time needed to form habits and literally re-programme your mind. Keep repeating your goal, stick your goal on the fridge and even find an aspiring image to keep you focused.

Tip 3 - Bring Your Goal To Life With Effective Planning

Training - find the right training plan for your goal and choose when and how you will train.

Nutrition - define your nutrition strategy and create a specific nutrition plan that you can stick to.

Lifestyle - cut out the negative aspects of your lifestyle, and focus on adapting to match your goal.

Take our challenge and try our tips and look forward to a year of awesome results.

Did you know that 300 - 500 repetitions of any one exercise technique need to be performed before it becomes a natural, automatic behaviour - something we do without thinking!

We have to learn a technique for at least 10,000 hours ( YES, TEN THOUSAND HOURS ) before we can be classified as ELITE in that chosen discipline!

This is how much time and effort we put in so we can help you master your health & fitness goals to

We are looking for highly motivated, driven and passionate REPS Level 3 Personal Trainers to add to our expanding team. We have newly acquired sites and active membership bases that trainers would have access to. Candidates would be self-employed and would become part of an established brand which prides itself on providing excellent customer service, customer satisfaction and results to everyone they work with.
 
Whether you have newly qualified or experienced Personal Trainers with established businesses and who are looking to increase their client bases, we have something for everyone. We are recruiting now for business opportunities available around Thurrock, Essex, UK, with the intention of launching in January 2013

We offer mentoring, support and help 24/7 in an effort to make YOUR business a successful one. Candidates will have the flexibility to train non-members on site, aswell as direct access to members already exercising.

If you feel you fit our requirements, or would like further information please contact us.

We look forward to hearing from you
 
Contact details:

Jon Morgan
Advance Personal Training Managing Director & Owner
Tel: 01323 839023
Mob: 07851 350970
Email: info@advancepersonaltraining.com
Web: www.advancepersonaltraining.com


Company Description

Advance Personal Training is a Sussex based business founded by experienced fitness professional Jon Morgan.  The company provides trainers with the opportunity to have their own business and at the same time, work with an established brand that will assist you in building your business. Advance PT prides itselt on its customer service and its support to its team members. They are affiliated with a number of recognised companies such as YMCA Fit, Premier Training, Cybex International and Evolve Leisure and are the official Personal Training providers for Impulse Leisure. Currently, Advance PT have trainers in  7 sites, which include, East Sussex, West Sussex & Essex

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* Offers end December 24th