HIGH INTENSITY TRAINING AND WHY YOU SHOULD BE DOING IT!March 10th, 2015 High Intensity Training and why YOU should be doing it! By: Steve Gallagher CPT,NPTI      In the world we live in today the fitness industry is booming! Big...
CONSIDERING JOINING A GYM? YOU BETTER CONSIDER THIS, FIRST…January 15th, 2015 CONSIDERING JOINING A GYM? You Better Consider THIS, First... Since many people begin their “get in-shape” journey by joining a gym, here's a few things to know...
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High Intensity Training and why YOU should be doing it!

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High Intensity Training and why YOU should be doing it!

By: Steve Gallagher CPT,NPTI

     In the world we live in today the fitness industry is booming! Big chain gyms, personal training studios, and small gyms are taking over every corner. With all these “workouts” how can YOU tell which workout is for you?

Easy let’s take a look at the word exercise. If you were to ask most people the definition of exercise they would most likely tell you that it is anytime you are moving or tired from an activity. Wrong! I have seen many people go to the gym day in and day out “work” all the muscles in their body and see no improvement. Why is that?

For exercise to be effective the process MUST be stimulated and set in motion where a group of positive biological events will follow.  What exactly does that mean? In order for our body to positively make changes we need to put more emphasis on working our muscular system & cardiovascular system simultaneously, rather then separately.

The best way to do this?

High Intensity Training (H.I.T)

High intensity Training is a form of strength training popularized in the 1970s by Arthur Jones, the founder of Nautilus. The training focuses on performing quality weight training repetitions to the point of momentary failure. The training takes into account the number of repetitions; the amount of weight, and the amount of time the muscle is exposed to tension in order to maximize the amount of muscle fiber recruitment.

The fundamental principles of High Intensity Training are that exercise should be brief, infrequent, and intense. Exercises are performed with a high level of effort, or intensity, where it is thought that it will stimulate the body to produce an increase in muscular strength and size.

Other benefits include but are not limited to revving up your metabolism and giving you an after burn – where you burn more calories and fat AT REST. Lastly, you can get through your exercise sessions in less time.

 

Base Guidelines-

F.I.T.T. Principle

Frequency: 2-3 days/week.

Intensity: 100% Train to volitional fatigue.

Time:  30 minutes per session.

Type:  Circuit resistance training.

 

Other points:

Work largest muscles first.

Perform full body workouts.

Perform slow controlled movements.

Know variables and advanced techniques for continued progress

 

 

For anybody that would like to try H.I.T. Here’s a General Routine

Full Body Workout

GENERAL ROUTINE:

Leg curl

Leg press

Reverse grip lat pulldown

Chest press

Compound row

Tricep extension

Bicep curl

Abdominal crunch

Lower back extension

Calf raise

 

Any Questions?  Feel free to send me a message Steve@CelebrationFit.com

Best,

Steve Gallagher

Owner

Celebration Fitness

610-937-9445

www.Celebrationfit.com

CONSIDERING JOINING A GYM? You Better Consider THIS, First…

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CONSIDERING JOINING A GYM? You Better Consider THIS, First…
Since many people begin their “get in-shape” journey by joining a gym, here’s a few things to know upfront. The Big Chain Gyms: Planet Fitness, Retro Fitness, Anytime Fitness ,Gold’s Gym, etc., have taken-over most local gym markets – probably in your town’s too. The good news: Most mega-gyms actually “do” provide you with an incredibly valuable service. Which is, you get tens-of-thousands of square-feet of the latest and best exercise-equipment money can buy, all for approximately $10-$20 per-month. Some gyms even sweeten the deal with free tanning. As long as you realize that in most cases this is where the “cheap-goodies” end – you’ll be in a better position to not be frustrated or waste money on other not-so-good services.
Rule #1 – A GYM’S JOB IS NOT TO GET YOU IN-SHAPE (HUH!)
You MUST Realize that Gyms are NOT in business to get you in-shape – Gyms ARE in business to SELL MEMBERSHIPS, Period!” Take my word for it, offering ALL that they do for only 10-bucks makes “up-selling” other services and products a huge priority. You would have to be pretty naive to think that the weekly-meetings that take place in most clubs has anything with helping you become more-fit. Instead, it’s an all-out blitz to train and motivate ALL staff to sell, sell, sell! Increasing-revenue is the ONLY meeting-agenda. To offset those low monthly fees the club is constantly brainstorming to create “additional revenue-streams.” i.e. Personal Training, Supplements, Body-Composition Testing, Etc. Most of these services and products fall somewhere between “not-worth-the-money” and “a complete-rip-off”. Are there exception? Yes. Personal Training can “sometimes” be a good value. However, when “unqualified” bobble-headed Barbie the Desk Clerk is taking-on clients for extra spending money, and the gym allows it, could there be a BIGGER rip-off! (The “Bad ones” give ALL Trainers a bad name.)
Rule #2 – DO NOT EXPECT “5-STAR” SERVICE AT MOST BIG CHAIN GYMS.
Let’s be fair and logical; You’re paying $10-$20 per-month for a membership to a high-volume Mega-Gym Chain. It simply does not fit this particular business-model to offer enough floor-staff to cater to your every need (i.e. questions, advice, a “spot”, etc.). Also, the Front-Desk Staff are – more than likely – under 20 years-old and often more concerned with texting, talking on the phone, goofing with other staff, or anything other-than a career as a Desk-Clerk Attendant. I guess you get-what-you-pay-for.
Rule #3 – SOMETIMES “FREE” REALLY DOES MEAN FREE:
“Free” is usually a marketing-strategy used by clubs to get a figurative foot-in-the-door to SELL you something. The freebie that you really should consider is the “Free Introductory Session” with a Personal Trainer. Because the club or Trainer is hoping to turn the Introductory Session into a “sale” (i.e. Personal Training Sessions for a fee), you can usually count on the Trainer to be very attentive as they attempt to “sell themselves.” Therefore, it is a great opportunity to pick-their-brain, ask them questions, get equipment demonstrations, etc. You really can turn this into a very informative session of great “tips” and exercise advice. After the introductory-session, the Personal Trainer will ask you to sign-up for paid-sessions. From there you can decide if you could benefit from their services.
Rule #4 – LOCATION, LOCATION, LOCATION:
Is it a convenient distance from work or home? It’s much more likely that you’ll “skip-the-gym” if it’s out-of-the-way to get to. Low membership-fees don’t matter much, if you aren’t likely to go regularly.( The Big Chain Gyms LOVE These People!)
Rule #5 – WHAT’S THE CLIENTELE TYPE?
It is generally more comfortable to be among group of people more “like ourselves” than not. Although it’s easy to think it doesn’t matter – it does.
Rule #6 NATIONAL CHAIN? or “HOMETOWN” GYM?
Although NOT always true, you can usually get a more “welcomed” experience from a smaller local-gym. The reason is that the manager is usually the “Owner”. He or she may make customer service a higher priority than a lesser-vested revolving door Manager of a big-chain gym. Philly and Surrounding area Friends, I suggest checking out Main Line Health & Fitness. 5 Star Facility- 5 Star Staff!
Note: These statements are “generally” true. However, there are ALWAYS exceptions. Keep my guidelines in-mind, but use your OWN good judgment to make the best choice for “you”. I am NOT hating on Big Chain Gyms. I am just reporting what I have witnessed being around the gym industry for over ten years & working at the bigger chain gyms.

Best,
Steve Gallagher
Owner
Celebration Fitness
610-937-9445

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