Personal Training
* Plyometric training
* Isometric training
* Endurance training
* High Intensity training
* Weight training for definition
* Weight training for bulk
* Pre & Post Natal training
* Core Stability
Whatever your goals, I can help you achieve them.
I'm very experienced in Sports Therapy massage, so can assist you with any muscle related injuries and get you back into training far quicker. See Testimonials. I'm now also a Level 4 Advanced Personal Trainer, that specialises in the Exercise and Management of Lower Back Pain. Please click here to see more.
The Benefits of Weight Training - If you want to improve your body shape, performance and health, then the key to your success most likely includes regular sessions on a fully personalised weights programme.
More and more men & women of all ages are lifting weights for faster, lasting results. With overwhelming scientific research supporting the value of resistance training, here's just some of the benefits you enjoy from your regular sessions in the gym.
Burn fat faster with weights - By conditioning your muscles with weights, they become more effecient at burning energy, including unwanted fat, all day, every day. Tufts University conducted studies of women on identical diets. The women lifting weights lost 44% more fat than those by dieting alone. Supporting studies show that while 85% of dieters put much of the fat back on, those regularly lifting weights successfully kept it off.
Weights strengthen and protect your bones, reducing osteoprosis - As we age our bones weaken and become porous, but weight training can change all that, ensuring our bones maintain their density and vital strength. The earlier you start the better the results will be, but even 90 year old men and women have dramatically reversed bone degeneration through weight training.
Make the most of your body shape - We are all unique and that is what makes us special, but whatever your generic blueprint, weight training can make the most of your body and overall physique by enhancing the appearance of your muscle tone and posture.
Weights help stabilise joints, improve balance and mobility - Whether it be on the sporting field or just around the home, good balance and co-ordination are greatly improved by strengthening the connective tissue. Weights developthe fast-twitch muscle fibres which are the key to good reflexes.
Increase strength, reduce injury - This may seem obvious to many but the strength gains you can quickly achieve in the gym carry over to so many areas of your life. This is certain to have a tremendous impact on your overall wellbeing while also reducing the chance of an injury at work or play by over 30%.
Other proven benefits of weights - Reduce and control osteoarthritis, reduce the risk of heart attack, promotes faster recovery from injury, lowers unhealthy LDL cholesterols, manage and reduce negative stress, prevent common causes of back pain, improve mood, relieve depression, enhance confidence and self esteem, reduce the onset of diabetes.
Cardio training is probably one of the most important training anyone can undertake in their lifes. It will certainly help improve your health. Your heart needs a good workout to help to keep it ticking longer.
| HEART RATE CALCULATOR |
I'm often in the 95% zone when I run and for up to an hour, and when I run for longer than an hour I try to lower by a few percent. But for anyone entering a fitness program - you must start off with just 80% as a maximum. Your resting heart rate can be anything from 40 (very fit), to possibly up to 90 bpm. The best time to get the lowest possible bpm RHR (resting heart rate) is first thing in the morning, without doing anything whatsoever. I can take your Blood Pressure and Heart rate, and let you know the best option is for you.
Intensity is the key - DO NOT train where the intensity is too hard as it you will raise your heart rate too much and not last too long. It is much better to prolong the duration of the exercise at a lower level so that you can maintain a 80 to 90% heart rate. After a few sessions, you will be able to work this out and which level on the Cross-trainer or Treadmill you should be using, otherwise I will show you.
Oxygen is the key to aerobic biology. At its most basic, the maximum amount of oxygen intake directly relates to the amount of energy expended. This oxygen measurement is called VO2max, which also has other uses aswell; especially that VO2max is related to the number of mitochondria within the body’s cells. Simply, moremitochondria means there is more oxygen available to the cells for glucose and fat breakdown. Whereas oxygen helps facilitate energy release in the body, fats and glucose provide the fuel. Fats are used for long hauls and glucose for short, intense spurts. Because stored fats need to be transported by triglycerides and capillaries can handle only a few triglyceride molecules at a time, fat transport is not highly effective. Aerobic exercise increases the network of capillaries and the number of mitochondria so that more fat can be burned during aerobic exercise.
During intense cardiovascular workout fat is supplemented by glucose in providing energy to the body. The muscle stress due to aerobic exercise releases cytokine-6 which triggers cytokine-10. C-10, the master growth and repair chemical, helps produce greater numbers of mitochondria. Aerobic exercise, even low level aerobic exercise done over weeks, months, and years, provides and amazing degree of overall health increase. The constant release of C-10 and the constant high levels of cellular mitochondria supplement the body’s immune system by providing a broader base for energy movement and a higher level of stress resistance. For instance, when professors at Columbia University Medical Center took a blood sample from healthy individuals who had just completed some form of aerobic exercise and added to the sample lipopolysaccharide, an infectious agent, the blood cells showed a major decrease in levels of TNF (tumor necrosis factor). The decrease in the levels of TNF supports the theory that healthier cells can fight off cancer. Aerobic exercise at any level makes the body healthier.
If you need to get in touch, please either fill in the Feedback form or Enquiry form, but if you know you want personal training, then please fill in the Health Questionaire form.
