| Fitness Training Tip Month Two |
F.A.S.T. Fitness Training Tip
Last month we focused on two words which are critical for Fitness Success. 1. Change 2. Consistency.
This month we are going to provide you with a couple of key tips to ensuring your fitness program is comprehensive:
1. Include Aerobic Exercise- it really doesn't matter if you walk, run, ski, bike, do a group class or run with lawn mower- the key is to do so a minimum of 3 times weekly and get that heart rate up so your feeling a good amount of effort ( a 6-8 on a 1-10 scale) of 20 or more minutes continuously. Continuous is the key - you might walk a lot at work but it probably is not continuous.
2. Include Strength Training - as with aerobic conditioning strength training can take on many forms. Gardening, hiking or biking up steep trails, chopping or cutting wood and weight training. The keys are to do so at least 2 times weekly year around and ensure that the resistance is demanding enough to cause the muscle to adapt and come back stronger. When weight training this means that your repetitions should be between 8-15 and with the last rep being very difficult. When it is no longer difficult your stronger! Time is increase the weight again!
3. Range of Motion or Stretching - is a very individual science. Not everyone is tight in all joints or muscles. The key is to be gentle with stretching and hold a minimum of 30 seconds each. Always do holding type stretches after our workout when your tissues are warm. Studies over the past 15 years have shown pre-exercise static stretches do nothing to improve flexibility.
Please visit our website for additional happenings at F.A.S.T., and to find out more about our Personal Fitness Training, Sports Performance Training and Corporate Wellness Programs. Bring in the coupon and get your fall off to a healthy start! Sincerely,
Dwight Sandvold |
