Exercise, weight loss, body fat, muscle
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Your Body is a Science
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Does everyone need a trainer ?
Some people are discouraged by the price of a trainer. Prices vary significantly.
A properly certified trainer has knowledge that would certainly be to your advantage.
Some exercisers only need to see a trainer once.
You choose whether you need to have ongoing sessions.
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My goals are already specific ?
A trainer's perspective can be very advantageous when it comes to refining your goals.
There are many things the average exerciser does not consider when creating goals.
There are times when several smaller goals are the practical approach to a bigger goal.
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Why should I change my exercises ?
One important reason is that your body can get used to exercises thereby reducing its effect significantly.
At times the question becomes which exercises should I change to ?
A trainer can help you strategically select exercises that provide new stimulus
to keep your goals on track.
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I can't always get to the gym.
20-30 minutes of quick exercises on days when you can't go to the gym can give a great workout !
For some, going to gym is just not an option but they need to exercise. Inexpensive
home exercise equipment will give you the benefit of hundreds of exercises.
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Our fitness training programs have these three basic steps (You can do one or all three):
(Price includes Gym usage where one is available - no Gym fee for Cyber Training)
1). Your
first session with us is for an assessment. This
is where we help you to formulate your initial goals. Cost .. $25..00/hr.
2). Your second session is where you get fitted for the
exercises and workouts you will use to start working on your goals. Cost .. $25..00/hr.
Now you can begin your workouts with or without a trainer.
With a trainer, we personally train onsite at your gym (if permitted), at your home or at our studio for
limited training (Onsite personal training only offered within the greater San Pedro CA area only).
Without a trainer, you can use our cyber training program. Cyber training can be done
from anywhere !
3). Your Third and ongoing
sessions will be Every 4 to 8 weeks, you can get your re-evaluation. Cost .. $25..00/hr
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For questions about how we can help with your training needs, feel free to
Email Us.
We will be glad to to let you know how we will go about
helping you to plan your goals and exercises to achieve more consistent progress.
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We help you develop specific Goals and Exercise plans for :
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Body Composition
Body composition is primarily concerned with "body fat mass" versus "fat-free
mass" which, together , make up total body weight. When we want to lose weight,
we are really trying to loose body fat. Fat-free mass is made up of bone, muscle
and organs. Analyzing body composition usually means determining the percentage
of fat and fat-free mass. A scale shows total body weight. In fact, muscle
weighs more than fat, so, a very muscular person might fall into the overweight
category in some estimates, but they may not really be overweight. For most people,
losing and maintaining a good body fat percentage is not as hard as one would imagine.
A key is consistency in proper nutrition and fat burning exercise.
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Strength Training
One definition of muscle strength is determined by the maximum weight you
can lift once with good form for that particular muscle. One definitiion of muscle
endurance is determined by how many times you can lift a lighter weight (a little
lighter than the maximum).
Without strength training,
we lose one-half pound of muscle or more per year after age 25.
Muscle is responsible
for 25% or more of caloric use while we sleep! Increasing muscle tissue also
increases our metabolic rate. Without training, adults
could see a 5% reduction in their metabolic rate per decade.
This type of training not only strengthens muscles, but also strengthens
ligaments (which connect bones to other bones) and tendons (which connect
muscles to bones).
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Cardio Training
There are 4 components that contribute to optimal fitness: Strength,
Flexibility, Body Composition and Cardio. While each seems to enhance the other,
Cardio is the one that stands out because of what it does for the other three. Cardio
burns fat for better body composition and improves blood flow for Strength
and flexibility training. Cardio also helps with several diseases like diabetes and some heart issues.
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Flexibility Training
Many of us concentrate on strength and/or cardio training without
including a good flexibility program. Many experts believe that besides helping
to minimize injury, flexibility training also promotes increased blood flow, thereby
improving the flow of nutrients to the joints, and helps tissue elasticity and slows joint degeneration. Low back pain responds well to flexibility training of
those corresponing muscles.
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Nutrition
Nutrients are sometimes misunderstood or even ignored when it
comes to what the body needs to exercise. The right Proteins, Carbs and Fats should
be the
focus for exercisers. A basic understanding of what these three are and when
and how they fit into the subject of nutrition is both interesting and necessary
when forming a strategy for health and exercise.
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Muscle Movement and Protein
The fuel that muscles use to go into motion is called
Adenosine Phosphate or ATP. From the muscles in your eyelid that help
you to blink, to the muscles you use in strength training, this ATP is produced in three
different ways, and , for three different reasons,
depending on how much energy that muscle needs. How does Protein
work with this ?
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DNA and Heredity
Many come to the gym and want to change the
way their body looks. But some have unrealistic expectations of how much their bodies
can really change. DNA and heredity are a couple of factors that determine how much
your body can change. Also, excercise effects aging on a molecular level. DNA is
kept healthier with exercise, this helps our bodies to age slower.
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Baby Boomers and Seniors
It is common knowledge that, as we age, elements of our body
science slow down. When we reach middle age, exercise becomes a tool to keep our
body science toned and strong. Flexibility, strength ,cardio and proper nutrition
greatly improve the way
we move, our strength, our endurance and our ability to minimize some ailments and illnesses.
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Core Training
Abdominal and back mucles hold the spine in place when the appropriate
movements are made by the legs and arms. Core exercises work the abdominals and back
muscles. The core is involved in many of our daily movements, so strengthening
the core helps us with day to day functionality. Core training improves certain
aspects of balance and coordination. Strong and flexible back muscles have been known to reduce
lower back pain.
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Exercise Psychology
Motivation is a key psychological component of a consistent,
progressive and effective exercise program. Exercise is work ! But it can also be fun, challenging , and is always rewarding. There are different tools
and strategies that can help make an exercise program something to always look
forward to. A simple example is progression. Many feel encouraged when the workout
they have done today was more than they did in the previous session. Here, recording
your workouts is a very valuable tool to keep track of your progress.
There are many interesting aspects to psychology and exercise.
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Exercise for the disabled
Disabled individuals can be less active and
more prone to be overweight (above suggested weight) or obese (more than overweight). This
puts them at risk for problems associated with weight issues (diabetes, etc). As disabled children grow into adults, some need help in learning
how to function for daily living. Exercise programs that increase range of motion,
postural control, strength and active movement go a long way in improving certain functionality, self esteem and overall fitness.
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Kids and Exercise
Over the past two decades, overweight children have doubled.
Among kids 5 - 15, 61% have one or more risk factors (type 2 diabetes, cholesterol
issues, etc) and 27% have two or more.
The 1999 California Physical Fitness Test showed that 80% of
5th, 7th and 9th graders failed to meet minimum fitness standards !
Kids respond to fitness training much like adults. Resistance training is no exception,
and has been shown to be safe for prepubescent kids as well.
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How our bodies use oxygen during exercise
When you begin to breathe fast and hard while doing any type
of cardio, you are hyperventilating. You may bring more oxygen into your body faster, but it does not mean that all
of that oxygen is really getting to your muscle cells. The capillaries
are like a conduit for oxygenated blood from your arteries
to your muscle cells. Correct exercise will increase the number of your capillaries, allowing more blood
to reach the muscle cells. Increased endurance is one of the benefits
of more oxygen in the muscles.
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copyright@2013 My Body Science * Email: david@mybodyscience.com * Phone: 424 558-6406
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