Personal Trainer Advice Blog

Personal Trainers London

Posted by on Jun 24, 2013 in A-Star Blog | 0 comments

Personal Trainers London

Personal Trainers London  Are you looking for a  personal trainers in London., to help you get in shape and look your best? You have reached the best place to achieve you dream and goal to get in tip top shape. How do I choose the right personal trainers for me in London? To find the right personal trainers you need to find a trainer who understands you as a whole. Try to find one by interviewing different people to ensure that you get someone who is right for you and who will motivate you without you hating them. (Source) Next – Personal Trainer – Do I need one?...

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A Star Fitness

Posted by on Jun 28, 2012 in A-Star Blog, Featured | 0 comments

A Star Fitness

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...

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Gym Training

Posted by on Jun 28, 2012 in Featured, Services | 0 comments

Gym Training

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 left hand.   Step 14: Lifting and lowering Bend your right arm in front raising your hand towards your shoulders. Lower your hand back to the start position. This is one complete repetition.   Step 15: Breathing Breathe in through your nose, as you lower your arm. And then when you lift your arm up, you need to breathe out through your mouth.   Step 16: Review Once you are familiar with the movements perform 10 repetitions of this exercise on each arm. Remember that doing this exercise everyday for...

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Stretching Exercises for flexibility

Posted by on Jun 28, 2012 in Featured, Services | 0 comments

Stretching Exercises for flexibility

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 leg straight and push your heel to the floor – feeling the stretch on your calf muscle. Hold for 10-15 seconds and then repeat on the other leg to finish the workout. Source Next  – Circuit Training...

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Circuit Training Exercises

Posted by on Jun 27, 2012 in Featured, Services | 0 comments

Circuit Training Exercises

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. For instance, a reclining bicycle might be an excellent option. (Source) How can I tell if Circuit Training Exercises are bad for me? If it doesn’t feel good and you’re getting a bad response from your body, don’t keep doing it because you think it’s going to make you more fit. Ultimately, it will lead to the demise of your fitness program. You have to, again, ask your body, “Is this good for me? How do you feel about this?” Not just, “Am I winded? Am I sore?” That’s not...

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Shotokan Kata

Posted by on Jun 26, 2012 in Featured, Services | 0 comments

Shotokan Kata

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...

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Nutrition Advice

Posted by on Jun 26, 2012 in Featured, Services | 0 comments

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, stronger, faster, and have more endurance; they’re able to do so because their body has the ability to store more energy in the form of glycogen, again, in the muscle and in the liver. What should I eat before I compete in an athletic event? Eating before an athletic event will depend on what type of athletic event you’re doing. For example, if you’re to go out and run a marathon or go for a long bike ride, you will need more fuel stored in your body. If I’m doing something...

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Personal Trainer – Do I need one?

Posted by on May 28, 2012 in A-Star Blog, Featured | 0 comments

Personal Trainer – Do I need one?

Personal Trainer Working out Regularly and consistently can be a challenge for most people with busy lives and with a lot of commitments.  There’s no doubt that we all wish to be healthy, great looking and ready for any physical activity. However, a good percentage of our population are not willing to work for this goal. We all have heard that it is imperative and beneficial to have regular physical exercise as well as a good diet which compliments it.  This is where the help of a good Personal Trainer could help you achieve your desired goals in the quickest possible time. The best way to get fit and keep fit is to have one to one sessions with a personal trainer. They are much in demand these days, employed by celebrities such as Oprah Winfrey, Tom Cruise, Madonna and Britney Spears. However, they are not just for the stars. Many people use their services for different reasons. People who have demanding jobs may not have time to go to the gym and the personal trainer often will train a client in their own home at their convenience. Not everyone enjoys the experience of a gym and prefers to work out in their own surroundings. However, for people who like the gym environment, some trainers have their own gym to invite clients to. Personal Trainer – First steps The first step is for an experienced professional to assess the needs of the client and find out their health status. It is important to work with someone who has the proper qualifications and accreditation. From the initial assessment, the trainer will test general fitness and cardiovascular endurance and then go on to design an individual exercise routine, tailored to the goal that the client has set out. Some people want to achieve weight loss or gain muscle and toning. Some may want to improve stamina or flexibility. Some clients bring specific goals in addition to wanting to maintain general fitness levels. Many athletes work with a personal trainer and they may want to improve speed or power. There are exercise regimes aimed at rehabilitation after sports injuries and some massage may be required. Pre or post-natal training is another option. Some trainers like to work with machines and some prefer not to, only using free weights. Whatever the methods used, the trainer will work on different parts of the body. Typical exercises include squats, step-ups, bench presses and lat pulls. When equipment is used, it is likely to be weights, steps, a rowing machine, treadmill, exercise bike, skipping rope or punchbag. Personal Trainer – Final Thoughts In conclusion, keeping fit is a matter of self discipline, and sometimes the body just doesn’t feel like doing anything when at a Gym, that’s when a personal trainer is worth their weight in gold. It could become one of the most significant relationships in a person’s life once a Personal Trainer is hired. Next – London Personal...

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