Fitness Advice

Source Personal Training provides a team of specialists, committed to providing unrivalled service, dedication and focus on you.
Getting Started
Welcome to Source personal training, Source are here to assist you with your workout at home. For a quick start, simply view the main paragraph heading, otherwise we are more than happy to help you with further questions or personal training enquiries.
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If like Source home training clients, you feel that you would benefit from more advice and support to achieve your health and fitness goals, contact us on to view our website.

This is why you should choose Source Personal Training
‘I went from a dress size 14 to 8’ Lindsey, age 32
‘Personal training reduced my body fat, stress levels and blood pressure’ Ian, age 55
‘A nutritional review took seven pounds off in just five weeks’ , age 38
‘I increased my sports performance and became fitter than before’ Nigel, age 26
Remember fitness and health goals are also dependent on nutrition. If you feel tired, low on energy, suffer from PMT, chronic fatigue, IBS, stress or depression, changing the way you eat could change your life. Contact Academy for further details of how our specialist nutritional team can help.
Be Safe
If you have not exercised within the last 6 months, or suffer from a condition, or if you are pregnant, always seek the advice of your GP before embarking on a new diet or fitness program.
The first in this series will be the warm up
Warm up Objective
• To prepare the mind and body for the work out ahead
• To raise body temperature.
• To mobilise the major joints.
• To raise the pulse rate.
Why Warm up?
• Raising core body temperature increases blood supply and more oxygen to the working muscles.
• Muscles and other connective tissues relax and stretch more readily when warm.
• Slow gradual warm up reduces lactic acid build up in the early part of exercising.
• Warm up before intense exercise reduces the risk of injury.
• The joints become lubricated.
• Mental preparation for the task ahead.
• Muscles become smoother and more efficient
• Metabolic activity within the muscle tissue is stimulated.
No hard and fast rules can be laid down as to the duration of the warm-up, however a good indicator will be the onset of sweating, and an ideal time for a warm up sequence will be in the region of 5 to 10 minutes.
Three Types of Warm up
Passive Warm Up
Simply using an external heating, i.e. taking a bath, warm clothing or a pre exercise massage, Heart Rate can be increased together with Blood Pressure
Active General Warm Up
This is more effective than passive warm up, and may include jogging, mobility exercises, skipping etc..
Active Specific Warm Up
This warm up involves using a specific set of movement patterns that will later be used in a specific sport. This is an effective physiological and mental rehearsal.
Exercise Tips
Exercise Intensity
Whether your goal is to burn fat or to strengthen your Cardiovascular system, the key to achieving the desired results is to exercise with the proper intensity. The proper intensity level can be found by using your heart rate as a guide. The chart above shows recommended Heart rates for fat burning and aerobic exercise.
The three numbers define your “training zone.” The lower two numbers are recommended heart rates for fat burning; the higher number is the recommended heart rate for aerobic exercise. To measure your heart rate during exercise, use the chest pulse sensor.
Fat Burning
To burn fat effectively, you must exercise at a relatively low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses easily accessible carbohydrate calories for energy. Begin to use stored fat calories for energy. If your goal is to burn fat, adjust the exercise equipment until your heart rate is near the lowest number in your training zone.
For maximum fat burning, adjust the exercise equipment until your heart rate is near the middle number in your training zone.
Aerobic Exercise
If your goal is to strengthen your cardiovascular system, your exercise must be “aerobic.” Aerobic exercise is activity that requires large amounts of oxygen for prolonged periods of time. This increases the demand on the heart to pump blood to the muscles, and on the lungs to oxygenate the blood. For aerobic exercise, adjust the speed and incline of the treadmill until your heart rate is near the highest number in your training zone.
Workout Guidelines
Each workout should include the following three parts:
A Warm-up Start each workout with 5 to 10 minutes of stretching and light exercise. A proper warm-up increases your body temperature, heart rate and circulation in preparation for exercise.
Training Zone Exercise after warming up, increase the intensity of your exercise until your pulse is in your training zone for 20 to 60 minutes. (During the first few weeks of your exercise program, do not keep your pulse in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exercise never hold your breath.
A Cool-down Finish each workout with 5 to 10 minutes of stretching to cool down. This will increase the flexibility of your muscles and will help prevent post-exercise problems.
Exercise Frequency
To maintain or improve your condition, complete three work outs each week, with at least one day of rest between work outs. After a few months, you may complete up to five workouts each week if desired. The key to success is to make exercise a regular and enjoyable part of your everyday life.
Before beginning this or any exercise program, consult your Doctor. This is especially important for individuals over the age of 35 or individuals with pre existing health problems. The pulse sensor on most exercise machines are not medical devices. Various factors, including your movement, may affect the accuracy of heart rate readings. The sensor is intended only as an exercise aid in determining heart rate trends in general.

This fitness advice has been provided by Source Personal Training. Ultim8 Fitness Ltd can not accept or share any liability for any advice or training given.