Spin workout program, Seat hieght for your bike

Continuing ths exercise series on Spin bike exercise and enjoyment, probably the most iportant thing is the proper seat hieght for you. If the seat is too low, you won¹t be able to get enough leg extension on the downstroke and your legs will tire out faster. If it's too high, you'll be straining to reach and might injure yourself. Here's a good rule to follow: Your upstroke knee should never exceed hip level, while your downstroke knee should be about 85 percent straight. And don't grip the handlebars too tightly, as this will increase the tension in your neck and shoulders. Hopefully this was informative and helpful for you, http://www.fitnesswithjeff.com

Spin workout program, bike your way to a better workout

Hello Atlanta fitness group, several of you have asked me to for a spin, bike program, this program is a mix of bike and our basic Boot camp styled workout that you most of you know and love. So here it is: 50 minute spin program Total time 53 with a 3-minute break
This program is designed for the person that is in relatively good shape but not pro’s on the bike or spin classes and is broken down by time.
5 warm-ups off the bike, this includes stretching and loosening up
5 minutes of core work, abs and low back work
5 minutes warm-up on the bike easy pace both sitting on the seat and coming off
Break down: 2 minutes on the seat 2 minutes off the seat, higher intensity and 1 minute warm down.
5 minutes of plyometerics, i.e. wall pushups, wall dips, lunges, squats, jumping jacks, simulated jump rope, and knee pushups etc.
5 minutes back on the bike, 1-minute warm-up on the seat or off, 3minute higher intensity run off the seat, 1 minute warm down.exercise
5 minute plyometeric same as above boot camp style.
BREAK 3-minute break for water, bathroom, more intensive coaching consultaqtion etc,
10 minute interval training on the bike
Breakdown 2 minute warm-up, 2 minute picking up the pace, getting off the seat, 1 minute bringing down the pace and sitting on the saddle, 2 minute picking up the pace getting off the seat, 1 minute bring in down the pace, 2 minute getting off the saddle, 1 minute back on the seat.
8-minute abs and plyometeric set similar to above
2-minute stretch and loosen down period, congrads you survived were done!

Atlanta Condo Gyms that the Atlanta personal trainer recommends

Hello Atlanta Fitness group, in this post I will give my picks of the best Condo gyms in Atlanta 30305, These gyms are in no paticular order but ones that I enjoy going to seeing my clients for personal training and group fitness. The Ovation next to the ESPN on Peachtree road has a great large space totalling more then 1000 foot gym with excellent areobic activity and free wieghts, other gyms with similar space and amenenities include the One Buckhead Loop, The Eclipse, The Paramount also 1 tennis court, Paces 325 has a great spaces as well and also has one tennis court. other top flight gyms would include, The Grandview, Terminus and coming in 2009 the Mansion.

Group fitness programs

Programs for personal training and tennis instruction for appartments, Condos and work situations. They're hour long sessions and I can work with with up to 10 people or so and 1 to 2 nights per week. My rate for the hour for groups would be $75 for the hour.
My style is Boot camp with Palladis, stretching and core work and aerobic activity. This program would be perfect for a aerobic room, or gym facility. This can be a coed program or just women or men. please contact me for more,.

Arm workout program, from the Atlanta personal trainer

Hello Atlanta training group, here is a sample arm workout program, for more muscle, fewer reps more weight, 8-25 reps. I recommend work each body partout 2/3 per week
Biceps
-Incline Dumbbell Curl
The right angle for building big biceps.
-Supinating Dumbbell Curl
Maximize your bicep growth & work your forearms in the process w/ a twist of the wrist.
-Standing EZ-Bar Curl
Take a stand with this biceps blaster
-Hammer Curl
Use a neutral grip to bring symmetry to your arms.
-Alternating Dumbbell Curl
Focus on each arm with this bicep movement
-Rope Hammer Curl
Get bigger biceps with this cable version of the hammer curl
-Palms-Up Dumbbell Curl
Changing your hand position will target your biceps differently.

Leg workout program

Hello Atlanta training group, here is a sample leg program, for more muscle, fewer reps more weight, 8-25 reps
-The Power Clean Build strength and speed with this total body exercise.
-One-Legged Romanian Deadlift
Work the hams and calves with this balance-heavy dumbbell move.
-Smith-Machine Squat
Squat without having to worry about balancing the weight
-Leg Press
Leg Press may allow you to use about twice as much weight as you use in the squat.
-Alternating Dumbbell Lunge
Use this ultra-effective move to work your glutes, hams and quads.
-Romanian Deadlift
Target your hams and glutes with this straight-legged exercise
-Lying Leg Curl
This basic exercise will target your hamstrings.
-Seated Leg Curl
Target your hamstring with a variation of a favorite exercise.
-Standing Leg Curl
Use this variation of the leg curl to target your hamstrings.
-Standing Calf Raise (posted )
Work both major calf muscles with this straight-legged exercise

Fitness strategy's for life

Hello Atlanta fitness group
It's Not That Hard to Find Time for Fitness and activity.
The key, is to use your time more wisely. Think about killing two birds w/ one stone.
-Take your kids to the park or ride bikes together, and you're getting physical activity while enjoying family time, he says. Beyond that, go for a hike, take the kids swimming, or play hide-and-seek, tag, softball, or horseshoes in the backyard.
-At work, he says, schedule a meeting on the jogging track or on the golf course.
Also, forget the idea that you have to trudge to the gym and spend an hour or more doing a formal workout. Instead, you can work short spurts of physical activity into -your day. Maybe park that car a little farher out in that parking lot.
-Everyone has or can make 20 minutes. Everyone has 10 minutes to jump rope, and sometimes that's better than 20 minutes of walking or running.
Indeed, squeezing in two or three bouts of 15 or 20 minutes of activity is just as effective as doing it all at once. Vacuuming the house in the morning, riding bikes in the park with the kids in the afternoon, then taking a brisk walk in the evening can add up to an active day.
Recent U.S. government guidelines say that to lose weight and keep it weight off, you should accumulate at least 60 minutes of exercise a day. But half an hour a day is all you need to reap the health and disease-fighting benefits of exercise.