Functional Training for the individuals over 40

Posted on December 31, 2011 by admin

People always say that 40 is the magic number when things start breaking down, but it does not have to be that way. Even though a lot of achilles, rotator cuff and back injuries seem to happen during this time, you can train to prevent this from happening. The type of training that you want to incorporate into your fitness regimen is functional training. We call it functional because you are going to be doing exercises that replicate the movements that you do in every day life. As soon as you can do the body weight movement with great form and technique, you will then progress on to using stability equipment, tubing and added weigh resistance to make the movements challenging, but to add strength, endurance and a little power. If you happen to hurt your back picking up a pair of shoes or just closing your car door, that is a good sign that we need some flexibility and strength training in order to prevent that from happening again. So if you are going to be working with a fitness professional at your local gym, ask them to incorporate this type of training into your routine.

Good Luck,
Oregon Personal Trainer

Portland Oregon Fitness: Cardio workout to Minimize Muscle Loss

Posted on December 30, 2011 by admin

If you are worried about losing muscle mass, but need to do some cardiorespiratory exercise, I am going to recommend using the stationary or upright bike. You will not only get enough exercise for your heart & lungs, but you will burn just enough calories to keep your muscle mass and not waste them away. If you are going to be running long distances, then you have a higher chance of losing muscle mass. Yes, you will get lean, but we are more concerned about conserving muscle mass, losing body fat and keeping your heart & lungs healthy (cardiorespiratory system). Give it a try, but remember, you need to keep your intensity of weight training at a high level too.

Good Luck,
Oregon Personal Trainer

Fitness Secret – How much effort you put into your training.

Posted on December 28, 2011 by admin

You can exercise for long periods of time and get some modest results, but the real secret is putting a good amount of effort into your workouts to get the most out of them. It is about the intensity of your training, not how long you need to workout for. Make all of your workouts count and do the best that you can when regards to the amount of effort you instill. You want to exercise outside of your comfort zone so your body can go into hyper drive and respond by giving you RESULTS!

Thanks,
Oregon Personal Trainer

Fitness Results: How long does it take to see results?

Posted on December 27, 2011 by admin

Everyone always asks, how long is it going to take to see results? The answer depends on a few factors: being consistent with your exercise program, your food intake is controlled, and you have a motivation plan in place (personal trainer, self, workout partner, etc). If all of these variables are in place, then 8 weeks. The reason I am saying 8 weeks is because that is how long it will take for you to see the results with your own eyes. Other individuals may notice after 4 to 6 weeks, but they are not seeing your body every day. When you are looking at yourself each and every day, it is challenging to see results happening. If we were to take away all the mirrors in your house away, then you would probably see the results a lot sooner, but that is not realistic.
If you are looking for a way to break old habits with exercise, food, motivation, excuses, etc., then you need to add on another 4 weeks and make it 90 days. It takes that long to create change and make it a habit. Since we want exercise to become part of your daily life, give yourself three months to make this this transition a part of your life. You will see physical results after 8 weeks, but the habit of exercise will take the entire three months.

Thanks,
Oregon Personal Trainer

Weight Lifting: What are forced negatives?

Posted on December 27, 2011 by admin

Forced negative movements are for individuals who are looking for muscle hypertrophy. You are taking an exercise and increasing the weight by a certain amount that you will need assistance lifting it up. When your spotter has helped you lift the weight up, it is your job now to bring the weight down, but as slow as possible. That is why it is called a forced negative because the concentric or positive phase is assisted and the eccentric or negative is all you. The muscle is getting more fatigued with heavier weight, which is what you want when your goal is muscle hypertrophy (gain in muscle mass).

Thanks,
Exercise Portland

When to get new athletic shoes

Posted on December 26, 2011 by admin

You can get new athletic shoes when the new style comes in, but for individuals who actually workout out, there are signs that it is time to buy some new ones. One of the signs is if you start to experience pain or joint/muscle irritation that you did not have. This is basically telling you that the shoe is breaking down and the support, absorption and the structure of the shoe is not working at its most optimum level. Another sign is if your shoe is used in tennis or basketball where there is a lot of stopping and starting and you need traction traction, it is time to get a new pair. Having traction is crucial in sports that involve a lot of quick starting and stopping, so the condition of your shoes is extremely important. The last sign you should be aware of is if there is any tearing, seams coming apart, or the material is breaking down. If this is happening, you want to get a new pair of shoes before the entire shoe is no longer good and could create an injury. Listen to your body and what the equipment you use says. Yes, shoes are your tools that you need to get the job done, so you always want to keep them in good shape so you can perform at your best ability.

Thank You,
Oregon Personal Trainer

A quick workout in the home!

Posted on December 25, 2011 by admin

If you just don’t want to go the gym, do a quick body weight workout in the home. You can put your stop watch on 15 minutes and just go for it. You can incorporate lunges, hopping squats, ab crunches, push-ups, planks, running in place, running in place with high knees, etc. Just creative, but try to stay within that time-limit and when you reach your goal, then you are done. Right now it is the Holidays, New’s Year Eve parties and just gearing up for your 2012 goals, so stay motivated and don’t stop exercising. Also, if you are having a challenging time coming up with a quick workout, check out this video: Portland Personal Trainer – Kisar’s Intense Butt & Leg Workout to help you with your fitness routine!

Happy Holidays,
Oregon Personal Trainer

Portland Personal Trainer – The Hanging Ab Crunch!

Posted on December 23, 2011 by admin

The hanging ab crunch is just another tool to that you can use to attack those ab’s. This is a more advance movement, so I only recommend it to those that have a strong lower back and have been doing an array of abdominal exercises. In addition, since you will be holding on to a bar or pull-up bar, your forearms may get tired, so that is something to take into consideration. If you are ready to go, then watch this video. This personal trainer does 50 hanging crunches and then does 20 bicycle hanging crunches at then with a quick isometric hold at the end. Check it out, it is a great demonstration of this exercise: Hanging Crunches Video

Thanks,
Oregon Personal Trainer

Oregon Personal Trainer – Lower Abdominal Workout Video!

Posted on December 23, 2011 by admin

If it that time of the year and we need to keep you moving in order to keep that waist line from getting bigger. If you have been on a great workout routine for the entire year of 2011 the last thing you need to do is ruin it by not exercising during the month of December. If you are just swamped with activities, shopping and parties, try to get a few workouts in per week, even if they are not as long as you would like. Do a minimum of 20 minutes if needed, just keep the intensity at a high level. Here is an awesome Lower Ab workout from Professional Personal Trainer Kisar Dhillon. This video will really hit those abdominals and you especially feel it in the lower part of the abdominal wall. This is a great way to incorporate at the end of your workout. Check out this Lower AB YouTube video!

Happy Holidays,
Oregon Personal Trainer

Which Gym is for You!

Posted on December 21, 2011 by admin

Going to the gym or fitness facility can be daunting and exciting for a lot of people. Then you have the person who likes going to the gym, but doesn’t want to deal with parking garages or no parking, crowded locker rooms, disarrayed bathrooms, have to wait for cardio machines, and the weight room is just too crowded to do a lateral raise. What is one to do? Well, if you are okay with all the variables that I just mentioned above and price is an issue, then I would recommend going to the major corporate chain gyms. If you want to have a place to park, the workout equipment is easy to utilize and you can put your items in a locker or shelf without someone right next to you, then you need to join a boutique/niche fitness facility. The great advantage with a smaller fitness gym is that is where you will find the best personal trainers, nutrition coaches and professionals who are veterans in the health, fitness & wellness industry. They have done their time in the corporate setting, have branched out on their own and are probably very successful at what they do. Also, this is their career, so I would suggest hiring a professional personal trainer from a smaller niche gym versus the larger chain ones.
If you are a person who just does not like the gym, but you need the motivation because of health concerns, then I strongly recommend joining a private club or niche personal training studio. It will be more expensive, but the personal attention and customer service will be ultra superb compared to the others gyms and fitness facilities.

Thanks,
Oregon Personal Trainer