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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...
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Summer’s Coming! 6 Week Fat Loss Program

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On Monday April 13th, we will begin our 6 Week X-Force Fat Loss Program! Anyone who desperately wants to lose 10 to 50 or more pounds but just can’t find the time to exercise three or four times a week will love The X-Force 6 Week Fat Loss Program.This successful program has recently been done in Gainsville, Fl under the watchful eye of Dr. Ellington Darden. It requires just one or two 20-minute resistance-training workouts using negative (or eccentric) training, the little-known weight-lifting technique that shrinks fat cells and triggers fast muscle growth.

Program Includes:

-X-Force Training Sessions
-Free Meal Plan & Menus
-10 Fat Bombs-10 Proven Ways to Enhance Fat Loss
-Body Fat Tracking & Analysis
-Before & After Pictures
-Celebration Fit T-Shirt

Please call 610-937-9445 for more info!

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

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