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| Academy Personal Training provides a team of
specialists, committed to providing unrivalled service, dedication and focus on
you. |
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| Getting Started |
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Welcome to personal training, Academy 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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| Discover how Academy can change your world but not cost
you the earth. |
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| Contact Us |
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If like Academy
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. |
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| This is why you should choose Academy Personal
Training |
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‘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 |
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| Nutrition |
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| Remember fitness and health goals are also dependant 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. |
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| Be Safe |
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| 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. |
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| The first in this series will be the warm up
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| Warm up Objective |
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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. |
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| Why Warm up ? |
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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. |
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| 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. |
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| Three Types of Warm up |
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| 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 |
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| Active General Warm Up |
| This is more effective than passive warm up, and may include
jogging, mobility exercises, skipping etc.. |
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| 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.
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| Exercise Tips
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| Exercise Intensity
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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. |
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| 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. |
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| 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. |
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| Workout Guidelines |
| Each workout should include the following three parts: |
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| 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. |
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| 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. |
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| 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. |
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| Exercise Frequency |
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| 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. |
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| Warning |
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| 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. |
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This fitness advice has been provided by Academy Personal Training. Ultim8
Fitness Ltd can not accept or share any liability for any advice or
training given.
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