A Star Fitness A Star Fitness‘ Personal Training objective, is to provide you with a fitness Program that meets your individual requirements. A Star Fitness will guide you through routines, drills, and workouts that are tailored to your ability, keeps you motivated and tracks your progress. How To Set Realistic Fitness Goals...
Gym Training Experience innovative A Star Fitness exercise methods. Tough challenging Gym training workouts, with many benefits and fast results. Step 1: You will need the following for Gym Training comfortable clothing foot wear 2 dumbells an adjustable workout bench Step 2: Exercise 1: Bicep curl when Gym Training Step 3: Start position when Gym Training Begin by positioning yourself standing with your feet shoulder width apart. Bend your knees slightly, place your hands down the side of your thighs, holding the dumbbells, with your palms facing inwards to your thighs. (This is important part of any Gym Training Program) Step 4: Lowering and lifting Bend your arms in front whilst twisting your hand position so that your palm is facing your bicep muscle. Raise your hands towards your shoulders. Lower your hands back to the start position to complete one repetition. It’s important not to fully extend or lock out your arms at the elbow joint. This puts pressure on the joint instead of the muscle. Step 5: Breathing For this exercise, whilst you lower you need to breathe in through your nose. And then when you lift your body back up to the start position, you need to breathe out through your mouth. Step 6: Review of our Gym Workout Once you are familiar with the movements perform 10 repetitions of this exercise. Step 7: Exercise 2: Alternate seated curls Step 8: Start position Now sit on the bench which you should adjust to an incline of approximately 70 degrees. Put your feet flat on the floor, shoulder width apart. Hold the weights, with your palms facing inwards to the side of your body. Step 9: Lowering and lifting Bend your right arm in front whilst twisting your hand position so that your palm is facing your bicep muscle, then raise your hand towards your shoulder. Lower your hand back to the start position and then repeat with the left arm to complete one repetition. Remember not to fully extend or lock out your arms at the elbow joint. Step 10: Breathing As in the first exercise, whilst you lower your arms you need to breathe in through your nose. And then when you lift your arms up, you need to breathe out through your mouth. Step 11: Review Once you are familiar with the movements perform 10 repetitions of this exercise. Step 12: Exercise 3: Single concentration curl Step 13: Start position Put the bench back so that it is lying flat and sit with your legs shoulder width apart and your body leaning forward. Hold a weight in your right hand, your palm facing away from yourself and place your elbow against the inside of the right knee. Support your arm with your...
Stretching Exercises Approach workouts with a fresh focus on flexibility when implementing our stretching exercises. Improve posture and decrease risk of muscle strains. How To Perform Stretching Exercises To Improve Your Flexibility Stretching is an important part of exercise. Not only does it help to keep your body flexible but it also works in the recovery of your muscles after a workout. This film will show you the correct way to stretch. Step 1: Exercise 1 Sit on the mat with your feet in front of you and arms down the side of the body. Stretch your arms out in front of you and hold onto one hand with the other. Breathe at a normal and regular pace and hold this position for about 10 to 15 seconds. Step 2: Exercise 2 (Illustrated Stretching Exercises) Stretch your arms out above your head and hold onto one hand with the other. Hold this position once again for 10 to 15 seconds. Step 3: Best Stretching Exercises Step 4: Exercise 3 Place your hands behind your back and hold them together. Move your hands backwards and upwards holding them in that position. Carry on breathing regularly as you stretch. This stretches the shoulder muscles. Do this for 10 seconds. Step 5: Exercise 4 Stretch your legs out in front of the body with you feet together. Stretch your arms towards your feet and take hold of your ankles, if you can. Pull your body down towards your feet so that you feel the stretch in the back of the legs. Only go down as far as you can. Hold for 10 to 15 seconds. Step 6: Exercise 5 Keep one leg stretched out in front of you, and the other leg bent with sole of the foot facing the opposite knee. Stretch out your arms towards your feet and take hold of your ankle, or go as far as you can. Pull your body down towards your feet so that you feel the stretch in the back of the leg. Hold for 10 seconds. Keep both shoulders square of the outstretched leg and do not lock out the knee joint. Repeat the stretch on the opposite leg and then repeat exercise number 4. Step 7: Exercise 6 Lie on your side supported by your arm and with your free arm take hold of your opposite leg. Pull your foot into your backside, bring your knee backwards and push your hip forward. Stretch for 10-15 seconds and repeat on other side. Step 8: Stretching Exercises final part Move onto your hands and knees, extend one leg with the weight on the ball of your foot, lift your other leg off the ground and rest it on the back of your heel. Keep your...
Circuit Training Exercises High Intensity Circuit Training exercises, routines, and workouts. The ideal training method for fat loss: ‘Blitz Course Challenge.’ How do I design a program for Circuit Training Exercises? A circuit training program is a series of exercises done, generally, in a circular format, and it can be strength and cardio training together. Sometimes when it’s only strength you’ll go from upper to lower body, to upper to lower body, and then you can do a cardio or cardiovascular training session in-between: which can be jogging in place, jumping jacks, riding a bike, anything of that nature. And each station is generally done from 3 seconds to a minute and then a bell will ring or the instuctor will tell you to progress to the next station. And generally, workouts last about 3 minutes.An example of how you can design a circuit training program is if you have a machine for a pushing movement for chest and then the next exercise may be jumping jacks. And the next exercise is a leg press and the next exercise is something pressing over your head. So its going from strength to cardio to strength. And it goes: upper body, cardio, lower, cardio, upper body. Back and forth, back and forth like that. There’s a lot of different options. That just tend to create a lot more symmetry in the workout. (Source) How do I design a program for Circuit Training Exercises if I have physical limitations? If you have physical limitations and you want to conduct Indoor Circuit Training Exercises, it’s absolutely essential that you work with a physician to do that because the physician is going to understand what that physical limitation is, what risk factors come with it, and what are the potential consequences with time. So a person who has the physical limitation of arthritis in their knees, for instance, is going to have painful knees, limited range of motion in their knees. If I have a patient with the physical limitation of arthritis in their knees wants to participate in an exercise program, and I want them to, we have to do it safely so they’re not putting their joints at risk of continued damage to the joint, and pick an appropriate exercise program that’s not going to worsen their pain from their physical limitation. In the example of arthritis in the knees, an aerobic exercise program would be an excellent choice, not only for their cardiac benefit but also for their joints. But I wouldn’t have them running on the road and pounding their knee joints. I would want to help them select an aerobic program with Circuit Training Routines where they are protecting the joints from further damage, not exacerbating their physical limitations....
Shotokan Kata Improve your focus with Shotokan Kata martial arts drills. This will encourages great discipline and develops good breathing technique. Watch the Shotokan Kata Video below for the traditional martial arts form. Next – Nutrition Advice...
Nutrition Advice Fuel your body with our improved suggested food diet and Nutrition Advice. Are there certain Sports Nutritional Advice or requirements athletes should follow? Every athlete will have different dietary requirements. For example, an endurance athlete will consume and burn more carbohydrates. However, an endurance athlete also needs quite a bit of protein because of the intensity of the workout may actually break down the athlete’s muscle a lot and athletes need the protein to help replenish that breakdown. If a strength athlete also needs carbohydrates, but probably can get away with a little higher percentage of protein. So really there is no one-size-fits-all diet or meal plan for athletes in general. How many calories do I need per day? There are different things that contribute to your total caloric needs in a day. Your RMR, your resting metabolic rate is if you were to sit down for 24 hours, close your eyes, and not move; in those 24 hours, you would need ‘X’ number of calories to maintain your current structure as it is. In most people, it’s going to be roughly 1,200 to about 1,800 or 1,900 calories a day. Then, you have what’s called the thermic effect of food. When you eat food, your body charges a toll of sorts, and you have to consume or burn calories; you’re burning calories to process the food that you’re eating. Then you have your daily activity on top of that, which could be driving your car, walking around, and going up and down stairs, and then your physical activity on top of that. That is your total caloric needs for the entire day. So, let’s just say for example, those needs were 2,500 calories. If you wanted to drop a couple of pounds a week or a pound a week, you would reduce your total caloric needs. For example, we’re at 2,500; if you went down to 2,300, hypothetically, then you have a 200 calorie-a-day deficit, so over a short period of time, you’d drop a pound or two. That way, you cover the basic RMR, the resting metabolic rate, but you don’t go into starvation mode; all the bases are covered and you could have gradual, safe, steady weight loss. What do muscles use for energy during exercise? Your muscles use glycogen for energy during exercise, and the glycogen is stored in your liver and in your muscles. You only have so much that you can store. How much you can store depends on how fit you are. The more you train, the more you prepare, and specifically the more endurance activity and exercise that you do, the more opportunity your body gives yourself to store more and more glycogen in the muscle and the liver. That’s how athletes get better,...
Motivate and Change Your Lifestyle
Anthony Norris - London Personal TrainerAs a Personal Fitness Coach for A-Star Fitness, I have a mission… to improve the Health Lifestyle of my community, by teaching innovative fitness techniques. With a background in martial arts and athletics, I have come to appreciate the importance of discipline which has led to my increased flexibility, improved breathing techniques, which I incorporate in my coaching and Training.
I’m a Level 3 REPS qualified London Personal Trainer. Having worked for various commercial gyms, I have worked with and coached all different types of gym users. The confident gym user, may have done some research of their own regarding different aspects of fitness, which could make them reluctant to use a Fitness Coach. However, I would say to to ALL confident gym users, that all exceptional athletes around the world use or require a coach. London Personal Trainer
Take World Class tennis player, Novak Djokovic for example. He knows his profession, but got to Number 1 in the world, because of… A Coach or Celebrity Personal Trainers. The same can be said for Jessica Ennis, a World Class talent, who uses a Coach to keep her focused, and improves her skills to the next level.
Outside of the gym, my spare time consists of career improvement, from learning various martial arts methods to sports body massage. I’m currently learning to cook different dishes from around the world, and in doing so, my mind usually drifts, which helps me to unwind. Feel free to pass on any cooking tips 😉
Deciding to have a personal trainer can be a challenging task to many who have a goal of either losing weight or getting into shape. To help such ones, A Star Fitness offers a free consultation giving you complete piece of mind when it comes to mapping out your goals and objectives.
Your individual requirements will be discussed, which includes answering any questions you may have, and recommend a plan that will help you achieve your desired goal and results.
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