This is another in a series of articles intended to expose our readers to pertinent information regarding their fitness efforts. It is produced mainly on the basis of research done by Rodriguez “Rodja” Constantine, who is a Fitness Consultant, the owner of REPTS (Registered Exercise Professionals & Therapists) and co-producer and host of THE FIT FACTOR on Rhythm Fm (95.5). Rodja has over 20 years experience in the field.
Achieving the Cardio-Strength Training Balance: It’s Easier than You Think.
Some of us are “dog people” and others are “cat people.” Likewise, fitness devotees prefer either cardio or strength training. But of course balanced fitness calls for both – and the Mayo Clinic agrees with this age-old premise. Much like peanut butter and jelly, a pumping heart and pumping iron are just better together – and ultimately more satisfying.
You can match up the right cardio workout with the appropriate weight-training routines, once you have your basic goal(s) in place. For example, let’s use weight loss:
Step 1: Pinpoint your personal motivation. Why do you want to lose weight? Be specific, with a statement such as: “I want to look amazing for my high school reunion” or “I need to be a better role model for my children.” The motivator becomes your carrot and your blueprint for success. Post motivational words and/or pictures where you can see them daily to support your goal.
Step 2: Pick your activities — and remain flexible. A successful, effective cardio fitness plan can draw its cardio training from two or more activities. For example, when you run or swim, or cycle or take a cardio class, you’re helping to avoid the plateau effect. This occurs when your workouts become easy and you fail to hit your goals.
For best results, change up your cardio workout types and amounts about every six weeks. If you’re cycling, for example, and weight loss is slowing (and your diet hasn’t changed), try increasing your speed, peddling longer or adding in a cardio-intensive fitness class.
Step 3: Don’t slack. You may think, “How can I possibly have time to do cardio when I already have [work, family commitments, shopping] to do? No worries: Studies have shown that ten-minute bursts of exercise throughout the day do make a difference. Lucky for you, REPTS offers a few great option, including the three-workout Quick Calorie Burner. You can alternate this exercise with the 10-Minute Energy Booster.
To see results, you’ll need to commit for several solid weeks of scheduled activity. Log and track sessions so you have some data to work with, should you get stalled. You can update your time, intensity or distance goals to keep those numbers changing for the better. And once you’ve reached all of your milestones, you’ll be motivated to set new ones.
As always, feel free to share your success stories with us on facebook – all the stats and nitty-gritty details. It’s great motivation for everyone.
Keeping on your fitness game–with or without a personal trainer– is easier than ever with Repts4Life workouts. Here’s a fitness programme to help you shed unwanted pounds, trim excess body fat, and sculpt a lean body. Each week, the workouts will become progressively challenging to keep you motivated toward your fitness and weight loss goals. Each exercise should be performed in sequence with one day of rest in between and each should eventually be completed within 30 to 45 minutes. Personalized programmes are also available for a nominal fee. In the meantime, do take advantage of our holiday special: Renew or Signup for any group personal training package by January 31, 2015 and get 20% OFF your monthly personal training fees for the life of your training with REPTS. You’ll also get FREE gym membership, a FREE diet, FREE massages with timely renewal, and FREE classes. Get two to six personal training sessions per week starting from as low as $100 monthly. Returning clients pay no registration. Gift Certificates and FREE Trial Sessions are available!
REPTS ( Registered Exercise Professionals & Therapists) is a Personal Training Gym with locations both in Castries (upstairs Kaycees on Brazil Street opposite the Square) and Rodney Bay (opposite RJ Clarke). REPTS offers all inclusive upgradeable fitness packages (Personal and small Group Training, Body Analysis, Nutrition Counselling and Planning, FREE Gym Membership, Classes and etc.) for one affordable monthly fee. Rodja also designs long term fitness plans and short term workout routines for use at home, your current gym, or when travelling. Skype Training is also available for those who live abroad or travel too frequently to maintain a consistent training programme at home. Call 758-722-3763 for details and to schedule a FREE consultation and trial session. You can also visit repts online at reptsfitness.com or on facebook at facebook.com/repts.fitness.