The main focus of this form of training is to improve the body's capability to take in, transport and utilise oxygen. Working at varying intensities, frequencies and duration, cardiovascular training will use the aerobic energy system and consequently improve the efficiency of the cardio system, resulting in benefiting health factors such as lowering blood pressure and resting heart rate. A common misconception is that cardiovascular training solely consists of long durations on repetitive machines such as treadmills and bikes, however there are numerous ways of improving your cardiovascular system that dont involve that tedious routine. As the vast majority of clients will require some form of CV training in their programme, sign up today to find out how cardio training can be fun!
Strength is commonly defined as the abilty of muscles to generate maximal force. Power, on the other hand, is considered as the amount of work done divided by the time taken and therefore seen as a combination of strength and speed. It is rare to develop one without the other. Although strength and power are considered the most technical forms of resistance training that is not to say they are not required for everyday life. This training system may be targeted at the regular athlete but the more novice of clients will also experience an aspect of power training to help with any heavy lifting around the house or even just to get you up the stairs that little quicker. Along with careful consideration of neural, muscular and nutritional factors, the more experienced gym goer will find themselves lifting, pushing and pulling upwards of 85% of their 1 repetition maximum on a low repetition, high recovery training system in order to see the best strength and power gains.
If your primary aim is to improve performance in your chosen sport then it is ensured that training methods and exercise selection is catered specifically to meet the demands you face in that sport. It is highly recommended to train specifically for your sport and could possibly be detrimental not to do so. It appears that by having a 10,000 metre runner lifting huge weights and packing on a lot of muscle mass it is going to dramatically slow him down. On the other hand, perhaps less commonly known; to have a Rugby Union player solely focusing on lifting large weights can also have a negative impact on his performance, although the sport does require strength and power, it also requires muscular endurance and cardiovascular fitness. It is vital that the correct training programme is created to meet your individual needs and demands of your sport. Train with me and I will guarantee your level of sporting performance will increase so that you can reach your full potential.
Once a solid foundation of technique, posture, cardiovascular fitness and flexibility has been achieved, if desired, focus can be placed on the popular goal of muscle hypertrophy; the growth and increase in size of muscle cells. Although simply just lifting weights will eventually result in muscular growth, careful consideration of intensity, repetitions, stimulus, recovery time and nutrition can see gains at a far more rapid rate. Be sure not to make the mistake that muscle hypertrophy is only for body builders and those young males who want to "get big". Hypertrophy can be used to improve performance in a large number of sports and aid with a variety of everyday tasks, also on a more social basis. Those who are satisfied with the way they look tend to seem happier within themselves, so train with me and together we can work towards achieving the body you desire.
This is the body's capability to repeatedly exert force against a resistance. Training would consist of a high amount of repetitions with a low resistance, below 65% of your 1 repetition maxium and a short recovery time between sets to improve lactate tollerence. It is regarded as the most basic form of resistance training so any beginner to physical development training will follow this method to develop technique, core strength, functional movement, tissue tolerance and co-ordination. These adaptations occour prior to attempting larger weights in order to avoid injuries. The potential to physically develop is greater for novice clients, therefore it is likely that gains will be rapid to start regardless of exercise routines, however, without regular adaptations and specifically chosen exercises a plateu is likely to form. An example of the plateau that you may experience is those who perform countless press-ups and sit-ups may develop high levels of endurance in those two movements but their muscular endurance as a whole will be poor, therefore little use in sport and everyday life.
This is any type of exercise that has a direct relationship to activities you perform in your daily life. Whether you are a marathon runner, a semi-pro footballer or a full time mum, functional training can improve both; everyday tasks and sports performance. It's origins come from sport rehabilitation, focusing on multi-joint, large muscle group movements. Functional training will improve stability and mobility hand-in-hand and therefore allowing the body to function efficiently. This training method will be used as the basis of training for the more novice of clients but would also be used along side other forms of training for those more experienced, for example; strength training has been shown to shorten muscle fibres, restricting movement, one session of functional training a week will see these reductions reversed. You will also find that by including functional movements into other forms of training will improve the application of strength, endurance or cardiovascular fitness outside of the gym.
When improving fitness levels in anyway, following an appropriate diet is almost as important as the physical training. Consuming correct levels of carbohydrate, fat, protein, vitamins and minerals alongside maintaining healthy hydration levels will dramatically assist the achievement of your health and fitness goals. Whether it is improved sports performance, gaining muscle, losing fat or just generally wanting to feel better within yourself, follow dietary guidance and I can ensure you, those goals will be reached much quicker!