Getting Started in Personal Training
What to expect from Personal Training
With Joe as your personal trainer he will ensure you are focussed on improving your diet, fitness, health and mental attitude, and he’ll be there to help you every step of the way.
Availability for personal training is 6am to 10pm Monday to Friday, and 7am to 8pm Saturday and Sunday to fit in with your schedule. Each one-to-one session takes between 1 – 1.5 hours. You can even view Joe’s agenda online to see when he is free.
Click here to arrange your FREE fitness consultation.
You can even book for blocks of sessions to ensure you stay on track and motivated, or if you prefer you can pay per session.
Benefits of Joseph Leah Personal Training:
- One-to-one Concentration
- Teamwork - motivation
- Regular fitness tests
- Ongoing health checks
- Dietary evaluations and advice
- Measurable and visible success
Health Benefits of Exercise and Physical Activity:
- Reduce the risk of premature death
- Reduce the risk of developing and/or dying from heart disease
- Reduce high blood pressure or the risk of developing high blood pressure
- Reduce high cholesterol or the risk of developing high cholesterol
- Reduce the risk of developing colon cancer and breast cancer
- Reduce the risk of developing diabetes
- Reduce or maintain body weight or body fat
- Build and maintain healthy muscles, bones, and joints
- Reduce depression and anxiety
- Improve psychological well-being
- Enhanced work, recreation, and sport performance
Your training program could include any of the following types of fitness activities:
Cardiovascular workouts
Cardiovascular exercise is the centrepiece of weight management, physical fitness, and cardio respiratory health. It requires large muscle movement over a period of time, and elevating your heart rate to at least half of your maximum level.
Some examples of cardiovascular exercise include:
- running
- walking
- jogging
- biking
- swimming
- Other activities that are repetitiously performed over an extended time frame.
Benefits
Cardiovascular exercise helps to maintain healthy bones, muscles, and Joints and can aid in controlling your weight, developing lean muscle, and reducing body fat. Before starting a cardiovascular exercise program you should consult with your physician, especially if you suffer from a chronic health condition.
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Body Pump
Body Pump is hailed as The Fastest Way in the Universe to Get in Shape. Body Pump is a strength endurance training class where muscle and music collide!
It is designed to get you maximum results in the shortest amount of time by working your entire body in one hour. Low on complexity but high in fun, Body Pump has all the benefits of weight training including increased strength, increased metabolism and the "feel good" factor associated with a great total body workout.
What's involved in a class?
The great thing about Body Pump is that it challenges every major muscle group in your body. Ten stationary routines, using barbells and music, strengthen and tone in record time.
Predictable routines mean that you are successful every time, no matter where you start. You choose the weight that you are comfortable with and as you progress you can continue to challenge yourself with increased load. This means Body Pump is a great workout for Every Body.
Body Pump always starts out with a comprehensive warm-up followed by specific tracks that target legs, chest, back, triceps, biceps, shoulders and abdominals. Every class is wrapped up with a well deserved stretch to help with muscle recovery.
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Circuit training
Circuit training is an interval training technique that maximises rest between exercises. It consists of cardiovascular exercise and or weight training in circuit type each exercise is done in succession with minimal rest in between, working all body parts.
Types of weight training include barbell shoulder press, dumbbell lateral raises, triceps dips, ab and oblique curls, chest press and bicep curl.
Types of cardio exercises include step-ups, cycling, skipping, bunny hops, jumping jacks, shuttle runs and split interval training.
It allows you to incorporate a cardiovascular and weight training workout into your session, as both are great ways to build muscular endurance.
Don’t worry we can teach you how to do this properly, they are not as bad as they might sound!
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Boxercise
Boxercise began in the UK in 1992 based upon training principles that have existed for over two hundred years. The Boxercise course has developed age old training principles and adapted them to form a safe, effective and fun form of exercise suitable for all ages and levels of ability.
Boxercise is one of the most effective forms of cross-training available today. It combines use of both aerobic and anaerobic energy systems with the systematic recruitment of both fast and slow twitch muscle fibres in a manner that not only ensures a diverse workout but also enhances sports specific senses including hand-eye co-ordination, balance and timing. Boxercise classes are always fun, energetic and addictive.
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Body/Core conditioning
The body's core muscles are the foundation for all other movement. The muscles of the torso stabilise the spine and provide a solid foundation for movement in the extremities.
Training the muscles of the core also corrects postural imbalances that can lead to injuries. The biggest benefit of core training is to develop functional fitness - that is, fitness that is essential to both daily living and regular activities.
The main concepts of core strengthening programs involve using many muscles in a coordinated movement.
Rather than isolating a specific joint as in most weight lifting, stability exercises focus on working the deep muscles of the entire torso at once.
Abdominal bracing is the main technique used during core exercise training. It refers to the contraction of the abdominal muscles.
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Strength training
There is an endless array of strength training programs and theories out there, much of it geared towards bodybuilders and advanced exercisers. If you’re just getting started, it’s quite easy to become totally confused by all of the anatomical terms and gym jargon. We identify major muscle groups and the exercises that target them, the difference between sets and reps, the elements of correct form, and the basics of frequency and progression.
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Toning
Toning, includes a variety of different types of exercises, is a catchall term meaning "muscle conditioning" with results including defined muscles that are firm to the touch. If you are interested in improving muscular endurance or strength, you can do a variety of exercises using resistance against gravity to achieve your goals.
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Pre & post natal
Understanding of the physiological and psychological effects that pregnancy, birth and caring for a new baby bring to a new mother. This is a time when many women want to get their figure back and feel fitter. The workouts include core stabilization abdominal work, pelvic floor exercises and teaching relaxation skills as well as adapting the principles of breathing in exercise.
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Nutrition and weight management
As a Weight Management Consultant I am able to work one-to-one with you should you wish to achieve a variety of health and fitness related goals. The task I use includes analysing your dietary intake and then making recommendations on eating habits. I am then able to design eating plans for you to reach a target weight or improve your physical performance during both competitive sports and recreational activities. To help and provide you with clear and precise facts on the relationship between nutrition, health, fitness and weight management to enable me to evaluate information, make decisions and assist in the development patterns to enhance your life.
To start your own personal training programme simply click here or call Joe on 07783 024628.
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