Exercise Series: Hip Extension with Barbell or (Deadlift)

deadliftrw   In order to create an exercise, we need to know a) what joint(s) are in motion, b) what muscles are attached to those joint(s) and c) where the load is coming from (direction).

To begin the exercise, the spine should be in a neutral position: Chest up and open, upper back muscles tight, abdominal muscles pulling in, navel to spine.

For ...

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Plyometric Exercise & Safety Considerations

Plyometric-leg-exercise     Before incorporating plyometrics into your training program, ask yourself, “does this help me reach my goal?” If your goal is to enhance athletic performance ( i.e. vertical jump for basketball player) or help you with your job performance ( i.e. police officer chasing a criminal and having to jump over a fence), then plyometrics may be for you. If your goal is to compete in a bikini contest, this choice ...

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How to Hire a Personal Trainer

General view of Personal Trainers 7/7/2013     Personal trainers can help people reach their personal health and fitness goals, or they could be a big waste of time and money.   If you are considering hiring a trainer, it can be difficult to pick the right one. Many gyms offer personal training services for their members (for an additional fee), and their high-pressure salespeople ...

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When To Increase Your Load in Resistance Training

DMZvisual-5096    An essential component of any resistance training program is the concept of progression. In other words, to move toward a predetermined goal, you have to increase load (weight), volume, frequency or create a change that will challenge you more.

Most individuals, who lift weights, know that the weight they start out lifting needs to get heavier over time. A ...

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Core Exercises

PowerClean     According to NSCA’s Essentials of Personal Training, an exercise is classified as a Core Exercise if a) it involves two or more primary joints, which would make it a multi-joint exercise and b) engages large muscles while activating synergistic muscles.

One multi-joint large muscle exercise (bench press) has the potential to activate as many as 4-8 small muscle, single joint ...

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Rawmana Fitness Open House

Rawmana     We will have our doors open with special activities, such as seminars on the “5 Nutrition Tips We Should All Practice” with guest speaker, Sandra Blackie , B.A., N.A.S.N., N.A.S.M., A.F.A.A., & I.F.B.B. Pro Bodybuilder. 

     There will also be drawings & “give aways”, body fat testing on the Seca machine (BIA), ...

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Nutrient Requirements for Older Adults

DMZvisual-5372     As we age, we usually don’t need as many calories, as we did in our younger years. This is mostly because we lose lean body mass, which results in a lower basal metabolic rate, and our activity level often diminishes, which lowers our energy requirements. However, by staying active and incorporating resistance training into our exercise ...

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What Is YourTraining Goal?

DMZvisual-4941     Before starting a resistance training program, establish what goal you are working towards. Keep in mind that you must train in specific ways to achieve desired results.

The four primary resistance training goals are: muscular endurance, hypertrophy (muscle size or tone), muscular strength or muscular power.

As a Personal Trainer, my job is to match the client’s goal with the ...

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Age-related Changes in Body Composition

SeniorWomanWeights   As we age, muscle mass declines (sarcopenia). Between 35-70,  we lose approximately 20-25% of our lean body mass. Decreased production of certain hormones, disease, poor diet, and an inactive lifestyle contributes to this loss. By making dietary improvements, adding regular exercise, especially resistance training, we can maintain or even enhance our muscle mass and strength.

Body fat increases from young adulthood through middle age, peaking at 55-65 ...

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