Workout program, boot camp style program

Hello Atlanta Fitness group, this is a sample workout that I did for one of my clients to do in between the regular workouts.
5 minutes stretching and warmup, wall stretch
Arm circles 20 forward, 20 backward
20-40 minutes cardio: treadmill, elliptical etc.
40 crunches
30 side crunches right side, left side
wall pushups close grip 20
Calf Raiese 30 reps
wall pushups wide grip 20
20 half squats 3-5 pounds
Minute or 2 of post workout stretching

That should be about 45 minutes

Over use injuries related to personal training, working out, and running

My Client Kim was having problems with elbow, shin and Back issues related to both our Tennis instrucion and personal training that she has been doing with me and her League tennis, She has gone to many different physcal therapist for Rehab in the past and she swears by these guys at Atlanta Body Mechanics, 550 Peachtree Street, Suite 1760 Atlanta, Georgia 30308 404.817.0734, her problems were involved with Balance which is commonly overlooked within fitness programs and in both the athletic and general population. The majority of the clients of Body Mechanics and http//www.bodymechanicsatl.com spend their dedicated workout time on cardiovascular and resistance training programs, but balance training plays an integral role in athletic performance and in fall prevention for older adults. A recent article in the NY Times describes the benefits of exercise and how physical therapists can further enhance this training within any population. Please contact our physical therapists at Body Mechanics Physical Therapy to learn how we can best address your specific rehabilitation and fitness needs.
Kim issues were also exasberated by,
Overuse Injuries
The following questions and statements may indicate the potential for or presence of an overuse injury (ie tendinitis, bursitis, IT band syndrome) or activity related injury.

1. Previous Injury to the lower extremity joints including hip, knee, ankle, or low back and pelvis?
2. Recent increase/change in exercise duration, frequency of days/week, terrain (track, pavement, grass), or sporting event?
3. Have you performed the same exercise program or training program for over 6-8 weeks?
4. Inability or decrease in a sport type movement to one side vs. another? For example, a player can defend Left, not Right; longer stride on one side; stronger pedal stroke on one side; or decrease in vertical jump from side to side?
5. Point tenderness over the muscle belly, tendon, ligaments, or bone? Note: Point tenderness over a bone with inability to bear weight must be followed up with a physician to rule out fracture.
6. Swelling or heat within a joint not resolved 1-2 hours after exercise or when compared to the other working joints of the body.
7. Pain in the leg or arm that increases or decreases in severity with exercise?
8. Inability to balance on one leg for the same duration from Right to Left?
9. Tightness or strength differences for the same muscle group from Right to Left?
10. Repeated hamstring or groin pulls or repeated incidents of the same problem without complete recovery? (ie treating the symptoms not the cause)
11. Inability to perform a single leg squat without the knee traveling in toward the center.

for this and other articles please also check;http://www.bodymechanicsatl.com/blog/index.html
Labels: arm injuries, leg injuries, muscle imbalances, overuse injuries, training errors

Tips for working out, jogging during the winter

Hello Atlanta Fitness group, weather is getting cooler, remember is your running outsite that you loose more then 50 of your body heat though your head, so wear that hat when Running, Jogging or doing any physcal activity especially when the temperature goes below 40. Also still remember to drink plenty of fluids just because it not hot your body still needs hydration during physcal exercise and other activity

Stretching within fitness training

Hello Atlanta Fitnes, I found another great article involving stretching and fitness
The Basics: Stretch Your Fitness Limits
In the quest for fitness, don't overlook flexibility
By Barbara Russi Sarnataro
WebMD Weight Loss Clinic-FeatureReviewed by Kathleen M. Zelman, LD, RD, MPH, MDWe all know that aerobic exercise, strength training, and nutrition are three components of a balanced fitness regime. But there's another, just as important, component that's often overlooked: stretching.

"It's the one area that is completely being neglected," says Michael Anthony George, a personal trainer to celebrities including Reese Witherspoon and Christian Slater.

Why is flexibility -- the ability to move joints and muscles through their full range of motion ­ so important?

First off, staying flexible means avoiding injury and pain. Without stretching, tendons, ligaments and muscles will shorten, causing damage over time, says George, owner of Integrated Motivational Fitness.

"If a certain muscle group is weak, stiff, or tight, the body will actually hijack peripheral muscles to aid in that movement," he says. "Over time, these muscles can become injured."

For example, if someone is reaching into the car to pick up groceries and is not strong enough in the abdominals, arms, and legs, "they are going to use their back. If the motion can't come from where it needs to come from, it'll come from somewhere else," says exercise physiologist Robyn Stuhr, administrative director with the Women's Sports Medicine Center at Hospital for Special Surgery in New York.

Aliesa George (no relation to Michael Anthony George), owner of Centerworks Pilates in Wichita, Kan., sees the benefits of improved flexibility in her clients on a daily basis. Staying flexible, she says:

Counters the shortening that occurs when muscles are repeatedly used -- as in exercise or a repetitive daily activity -- and keeps muscles elastic
Increases the range of motion in joints
Decreases joint pain and stress
Improves balance, stability, and circulation
Aids athletic performance, relaxation, and posture
In fact, Michael George says poor posture is the No. 1 problem he sees. He uses the term "collapsed thoracic syndrome" to describe the rounded and raised shoulders and tight necks often caused by slumping over a computer monitor for hours at a time,

"It happens gradually and we don't even notice," he says. "One day we look in the mirror and find our shoulders are a little rounded."

Good posture, he says, "prevents injury, speeds recovery, and improves physical appearance." But of all its benefits, a better appearance is the one he stresses to his clients. "People are concerned about body image," he says. "They don't care about injuries until they have them. Out of sight, out of mind."

In a sense, stretching can also help you stay young. "As most people get older, they experience gradual losses in flexibility, partially due to aging and partially due to lack of activity and exercise," Stuhr says.

This not only affects your workouts, but it can also affect the ability to perform daily tasks, like reaching to put away groceries or turning your head to look behind you while driving. The good news is that no matter what your age, you can improve your flexibility and with it, your quality of life.

"It's never too late to increase flexibility," says Aliesa George. "It just takes regular practice."

Stretching and Exercise
Though some studies have concluded otherwise, the fitness experts interviewed for this article say they believe that doing aerobic or strength-training exercise without stretching does increase the risk of injury.

Give Your Workout a Break! split workouts

Hello Atlanta personal training, group, I found this article about breaking up your workouts, I would tend to agree with this but from my experience it is better and more practical to do 2 40 minute workout several hour appart, I find that I would have more energy 4-5 hours after a workout, the below article talkes about breaking up by 20 minutes, seems to have some merits, I really like to and believe in shock works meaning to very your workouts and durations of time and exercises.

Thought it was a interesting article and thought you might like it.
Give Your Workout a Break

Want to burn more fat and calories when you walk, swim, or run? Then take a break.

The rate at which your body burns fuel may be boosted even higher if you break up a long cardio session into two back-to-back 30-minute sessions with a 20-minute break in between. Breather, anyone? (see below ↓)

Start. Stop. Repeat.
How can scientists tell that a 20-minute rest helps rev up your fat burning? Men in a study who did just that (in between 30-minute sessions on a stationary bike) showed elevated blood levels of free fatty acids -- higher blood levels than those produced during a single 60-minute cycling session. And that bump in free fatty acids is a sign of increased fat burning: Circulating blood levels of free fatty acids go up when your body starts to break down fat.

More Ways to Burn Fat
Here are a few more ways to boost the fat- and calorie-burning powers of your power workouts:
Do cardio before strength training. Here's why . . .
Eat more of this.
Build some muscle. The more muscle you have, the more readily your body burns calories.

Running versus Walking, running with the trainer, Fitness with Jeff Atlanta

Running versus Walking, running with the trainer
Lots of people asking me should people run or walk, I say if you can run, walking is less jarring on the legs but by the same merit, you will not get the same amount of exercise that you can get from the same amount of time. The more effort exerted the more aerobic benefit, no two ways about it. If you can run that would be the way to go, but of course start slowly by doing such techniques as walk/run. Now if you have pain doing any amount of running or if you have had injuries or conditions that would prevent you from running, walking is perfectly acceptable, just takes more time. With my clients I like to start out with stretching and then some core work and then go into walk/run building up to 30 to 40 minutes. Finish with about 5 minutes stretching and calisthenics to warm down

Moderate Exercise program

Workout program
This program is a moderate to high intesity program, please consult your doctor or fitness pro, please also work up to this slowly.

Start with 5-15 warmup which can include abs and core work and lite stretching
Abs
crunches 50 reps
side crunch 50 reps
Wieght/reps
Exercise
Ball ab workout 0/50
Bench press universal 45/25
Bench inclines pecks 15/20
Bench press, 15/20
bicep curl 15/25
bicep hammer curls 15/25
calf raises 0/35
dumbell rows 10/25

half squats 10/25
lat raises 10/25
lunges 0/50
Leg extension 45/25
Leg curl 55/25
Lat pull 45's 65/25
Leg extension 45/25
Lat pull straight 65/25
lying leg curls
Tricep curl
tricep extensions 15/25
tricep pull downs 25/25
upright rows 25/25
shoulder press
wall pushups close grip
wall pushups wide grip
Shoulder straightups 10/20
shoulder shrugs 15/25
wrist curls
wrist bar 5/25
shoulder goal posts
wall tricep exetensions
peck deck 45/25
pushups close grip 15-25 reps
Wide grip 15-25 reps

Share the Workout, with your kids!

Many people ask me if it's Ok to share a Personal Training session with there kids whether they are young children or Adults. For Adult Children the answer is a very simple yes. Sharing a session with adult child or even a another un-related adult gives the combination of advantages of sharing the cost, very important, for my clients at www.fitnesswithjeff.com can save more the 40% on the cost of a regular session per person. Secondly and more importantly builds a level of support for yourself and the other person, on days where I’m not coming out to do a session and where your not thrilled about working and might just say I won’t do it today the other person will hopefully step up and say lets hit the gym or the tennis cour etc. The more support a person has in there workout routine, diet or life style efforts the better. For personal training I recommend 2 times per week, now you should workout just about every day doing different exercises each day, please refer to my article entitled Workout routine, what to do on each day and that will cover the topic of what to do on each given day of the week.
Now getting back to whether to work out with your children under the age of 18 really depends on the relationship. Is there any tension in the relationship, this can usually manifest itself in the teen years and can be difficult to work though, but baring those kinds of issues, it can really be a win-win, for related family members living under the same roof, I usually will charge only a nominal amount more, maybe a couple of dollars more and if they purchase a package, I usually won’t charge any more, most personal trainers and tennis instructors, which I am, won’t either, so your kind of getting 2 for the price of 1, your learning the same things which hopefully will build a better foundation for doing the exercises or sport movements correctly and hopefully doing them more. Again you’re also building your self a level of support both for you and your child. For Sports like tennis, if your child takes lessons and you don’t, there getting better and you’re not so if you go to play with them, you might play them once and they will be much better then you and never do it again. Some of the happiest times I watch families together is out on the tennis court or basketball court, ball field etc. Good athletic fun builds good health habits and I feel stronger families. Also if you have the knowledge and can share it with your child that truly is a win-win, Remember you are the best coach, instructor, teacher your child can have. Have a great workout.

Personal training session for Kids

This article will deal with things to think about for Personal training session for Kids.
In my other article entitled Group Personal/fitness training session for Kids I discussed the pleasure I get from working with young people and working out and fitness training with them. It is very rewarding to start kids with good workout and eating habits. Things to think about as far as what to think about before you sign your child up for personal fitness training. What kind of shape is your child or children in, do they enjoy physical exercise, working out and sports and physical activity in general, what are there strength's and weakness and have some goals in mind for them to achieve.
In the last article I spoke about the right age for group fitness for kids can be as early as 2,3 years old, for swimming even aslow as children a few weeks old. The age that I think seems to me to be the most appropriate is 7-8 years of age is about the right time for quote and unquote for the average child from the terms of maturity and physical and psychological development for private fitness instruction. That being said there are kids that will benefit and grasp the techniques at a very early age, some kids might even need earlier intervention to improve there physical strength, endurance, quickness, nutrition etc, other children even as young as 3 or 4 years old could benefit greatly from private sessions, especially if there involved or see potential for high level athletics. For kids 4 years old or older, group kid workouts and fitness classes makes the most sense to me. For real young children (3-5 yrs of age) a lot of the group sessions are spent doing traditional workout things, like jumping jacks, lunges, arm circles, stretching exercises etc, for kids I also add non traditional activities: throwing and kicking balls, juggling, hacke-sac, and other body movements to development coordination to work on motor skills.

For private sessions for just about everybody from kids to adults I start with light stretching and go into ab work (abdominal exercise, sit-ups, crunches and such) this period of stretching and ab work usually last anywhere from 5-15 minutes, I will usually move onto the main event, weight baring exercises, alternating upper and lower body exercises, spicing in Cardio and aerobic activity: Elliptical, treadmill, but my favorites exercises for this period would be things like jump rope, jumping jacks, these aerobic bursts are best at about 5 to 8 minutes.