Fundamentals for Highly Effective Workouts (December 7th, 2011)

On Wednesday, December 7th, ‘Fundamentals for Highly Effective Workouts’ was presented at the Kitsilano Community Centre.  During this 1 hour informative seminar, presented by StayFitAnywhere’s Advanced Health & Fitness Specialist, Andrew Burchell, reasons for exercising, common exercise goals, and an in-depth look at the 12 fitness components was taken.  Here is a quick review of what was covered during the info session:

Common Fitness Goals:

  • Fat Loss/Lose weight/Weight Management
  • Increase Firm/Tone muscles (Muscular Endurance)
  • Build Muscle Size/Strength
  • Improve Cardiovascular Endurance
  • Increase Energy/Improve Health/Decrease Health Risks
  • Improve/Maintain Flexibility & Mobility
  • Improve General Overall Fitness
  • Recovering from Injury/Injury Prevention
  • Reduce Pain/Pain Prevention
  • Improving Performance for Sports & Recreation

Primal Movement Patterns:

  • Squat
  • Deadlift
  • Lunge
  • Push (eg. push-up/pressing movements)
  • Pull (eg. pulling movements/rows)
  • Rotational Movement (eg. Woodchop)
  • Gait (locomotion)

Muscular Fitness Guidelines:

  • Muscular Endurance:  13-15 Reps (Intensity 66-69% 1 RM)
  • Muscular Hypertrophy:  8-12 Reps (Intensity 70-79% 1RM)
  • Muscular Strength:  6-8 Reps,        (Intensity 80-95% 1 RM)
  • Muscular Flexibility:  Stretch 5-7 days a week (do it at work!).  Stretching intensity (5/10), hold each stretch 15-30 seconds x 2-4 reps

Great Chair Stretches:

  • Chair Hamstring Stretch

  • Chest Opener

  • Chair Twist

  • Chair Hip Stretch

  • Overhead Reach

  • Chair Side Reach

  • Chair Knee Hug

  • Chair Child’ Pose

  • Hip Flexor

6 Motor-Skill Components of Fitness:

  • Agility
  • Balance
  • Coordination
  • Power
  • Reaction-Time
  • Speed

The 12th Component:

  • Posture

Basic Workout Template:

  • Warm-Up (5-10 minutes): (walking, cardio machines, Motor-Skill Exercises?)
  • Aerobic Activity (20-45 Minutes):  Cardiovascular or Fat Loss?
  • Circuit: 6 Resistance Exercises (Sets & Reps?) & 3 Motor Skill Exercises  (30 seconds)
  • Format: 2 Resistance Exercises (1 set each), 1 Motor-Skill Exercise (30 seconds)
  • Cool-Down (5 minutes):
  • Static Flexibility: 4-5 stretches

Happy training!  And don’t forget to download your free copy of“The 12 Keys to Fat Loss”

Andrew Burchell, Dipl.Ex.Sci

Advanced Health & Fitness Specialist

andrew.burchell@stayfitanywhere.com

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