WELCOME TO
THE TRAINING EDGE.
FOLLOW KENNY'S FITT PRINCIPLE.
For many people, beginning any exercise routine can seem intimidating. Where to start? How do I begin? Well, exercise is actually very similar to medical prescriptions. Did you know that physical activity and exercise also require doses? Exercise doses need to be exact in order to achieve the goals and benefits desired. With a medical prescription included must be the name of the medicine, the dose needed, and how often the medicine needs to be taken. The same applies to an exercise prescription. The factors for exercise prescriptions are referred to as FITT.
FREQUENCY. How often you workout. INTENSITY. How hard you workout.
TIME. How long you work out. TYPE. Specific type of activity you choose.
FREQUENCY. Not exercising very often will result in limited progress. Exercising too often can lead to injury. Cardiovascular exercise should be done 3-5 days per week for beginners and 4-6 days per week for those with average to high levels of fitness. For weight training it is suggested that beginners work out for 2-3 days per week and 3-5 days per week for those with average to high levels of fitness.
INTENSITY. If exercise intensity or difficulty level is too low, you may not progress. If the difficulty level is too high, you fatigue rapidly and increase chance for injury. To workout your maximum heart rate, subtract your age from the number 220. Beginners should be within 55 to 60 percent of their heart rate range, while average to high fitness range individuals can exercise at 70 to 90 percent of their maximal heart rate. For weight training it is suggested that beginners work out at 40 to 60 percent of maximum strength and 60 to 80 percent for those with average to high levels of fitness. Weight loss goals are best accomplished working out at lower intensities but for longer times.
TIME. Is the duration of a single workout. Workouts that are too short may not provide benefits needed. Workouts that are too long can increase chance for injury. For beginners it is suggested that 20 to 30 minutes of cardiovascular exercise is a good way to start before gradually increasing exercise bouts, while 20 minutes to 1 hour is suggested for those with average to high fitness levels. For weight training it is suggested that beginners also work out for 20 to 30 minutes, while average to high fitness level individuals' work out for 30 minutes to 45 minutes.
TYPE. The particular kind of physical activity or exercise you choose to do. Choose activities you enjoy doing for example: biking, running, swimming, ect. Other factors that may impact the kinds of exercise used are; equipment availability, time it takes for activity, and boredom.
PRINCIPLES TO IMPROVING FITNESS LEVELS.
In order to improve fitness levels, you must increase or OVERLOAD the amount of exercise that you would normally do. Pushing yourself to do more than the body wants to do without causing injury or sacrificing form. Over time, workloads can become easier, and it becomes necessary to challenge your body through a PROGRESSION of tougher workloads to achieve increased fitness levels. Listen to your body as you adapt to these new challenges. Finally apply SPECIFICITY, working out specific body parts will lead to gains in those areas. If certain muscles are not worked on, they will not receive the same benefit. To avoid injuries from muscle imbalance, be sure that all muscles are worked on with specific days to target them.
Kenneth Griffith © 2009. All Rights Reserved.
Avoid exercise related Injuries that result from doing too much, too soon, too hard and too fast. Start slowly and gradually increase the amount of exercise you do. Consult a certified fitness professional for guidance to help you design an exercise programme to fit your life style before you start working out. beginning an exercise programme Contact Kenny now! ::
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At The Training Edge Inc, our mission is to improve your health and quality of life for every client. We will give you quality training so you can have a quality life. At the Training Edge Inc our motto is IT'S POSSIBLE. We will open doors of possibilities for you.
Kenny's services include:
- Personalize gym training
- Weight management consulting
- Personal coaching
- Developmental workshops
- Corporate wellness programs.
THE GEAR YOU WANT
TO WEAR IS HERE!
Also check out Kenny's
MEET MY CLIENT OF THE MONTH.
Name:
S Sargeant-Alleyne
Fitness Goal:
Lose 10 lbs in 8 weeks
Results:
She lost 13! Read her story.
Kenny's
Exercise 101
Do you like personalize attention? Do you prefer private training or maybe even sharing a session with a friend, spouse or colleague? If all this matches your personality then this one on one personal training program is for you.
THE SIX WEEK PERSONAL TRAINING FAT BLASTER SERIES
Can you do it?
Six weeks of intense PERSONAL TRAINING to jump start your fitness program and help you get "11 n ready”.
- Lose 10lbs of body fat or more
- Lose 10 inches or more
- Achieve a 10 point BMI reduction
- Gain 10lbs of lean, fat burning muscle
- Or drop to a 10 dress size
If any of these goals appeal to you, we will help you achieve them and more. And best of all, set personal goals, achieve them and be rewarded.
Pre and post body testing, 6 weeks of training, 18 intense workout sessions, weight loss guide, post workout snack and a meal plan; before and after photos are optional
Are you ready to look good, feel great and get in the best shape for 2011?
If so CONTACT US today. Please call 246-262-4820 or 246-243-9196 for more details and prices.
Improving your health and quality of life one workout at a time!
THE GEAR YOU WANT
TO WEAR IS HERE!
