BPhEd University of Otago
(Exercise Prescription)
National Academy of Sports Medicine - Certified Personal Trainer
7 year industry experience (NZ,AUS,UK)
Specialist in
Dramatic Weight Loss and Toning
Sports Specific Conditioning
- For aspiring Tennis and rugby players and enthusiastic golfers.
Lifestyle Planning
- Keeping your health and fitness goals on track
Functional Core Conditioning and Balance Training
Heart Rate Zone Training
Postural Analysis and Corrective Stretching
Contact
m: 021 102 4106
e:juzzycooper@gmail.com
PT Pow Wow
Hello All
I know we are in the bottom corner of the newsletter, but we are hoping to provide you with some real gems of information over the next 12 months or more, plus a little about ourselves as trainers (to squash the stereotypes) and hopefully answer any questions or myths that you feel you need answers to.
Welcome to the monthly PT Pow Wow
I’ll try and give this we article a bit of credibility by telling you just a small few things about me. I grew up in the peaceful serenity of Hawkes Bay, and reached the dizzy heights of head boy at Havelock North high school (go the bay!!). After that fluke i plummeted to the depths of the big pond at Otago Uni and slogged out for my physical education degree between pints and sporting pursuits. Finished my degree and ventured between Hawkes Bay/ London and Sydney for the next 6 years applying my trade as a PT and Gym Manager. In 2008 the chance to work at Genesis came up and it was an opportunity i couldn’t pass up. The rest they say is all gravy. No doubt you have seen me at the gym on a regular basis, with clients getting me out of my warm bed at 5 everyday and into the early evening. The work hours sound long, but the time spent with clients/members is always an enjoyable one and always passes quickly due to the variety and nature of the work. A bit like having catch ups with friends, but without the latte.
Lattes aside, all good training in the gym in my opinion hinges on one crucial factor, and often the first principle overlooked. Intensity. It’s a broad term and to so many people can have different meanings, but how about I give you some small guidelines that hopefully help keep you on track with your training goals and happily off the couch with the cant be bothered’s.
If applying this intensity principle to your cardio training, it’s good to get a few figures on the blackboard. Theoretical maximum heart rate (MHR) is how hard your heart can pump maximally when you are going flat out. This can be worked out by using the basic formula of 220 minus your age.
For example if Betty is 62 yrs old her MHR will be 220-62 = 158 (100% intensity). If Betty wants to work at 80% intensity she would take her MHR (158) and multiply by 0.8 which gives a target HR of 126. As you will all discover when you put this into practice 100% intensity is not sustainable and interval training applies here which is a whole other kettle of fish not to delve into too much at this point, but basically go hard then go easy in repeat fashion. This is great for increasing fitness!!
Sustainable intensity (30mins+) is more in the 60-85% MHR range and great if you want to cruise in plug in the head phones, watch some reruns on E and burn some calories (strictly between PT sessions!!!)
Let’s apply the Intensity principle to your resistance training upstairs. Three things to consider.
- how much weight?
- how many repetitions?
- how much rest between sets?
These are 3 variables we can manipulate to either increase or decrease the intensity of your workout and align with your training goals.
Generally speaking we will only manipulate 1 of those 3 factors at any given time, so if your goal is to increase strength then we will look to increase the weight you are lifting to increase the intensity but keep the repetitions performed and the rest between sets the same.
If you were looking to improve muscle tone or strength endurance we would be more likely to increase the number of repetitions performed or decrease the rest between sets to increase your workout intensity. Clear as mud? Hope that makes sense but if it doesn’t you know where to find me or any other trainers who are willing and able to point you in the right direction.
In a nut shell, intensity applies to all training programs if you wish to get to your goals
Go hard folks!!!’
Good Luck with your training journey
Justin ‘mad dog’ Cooper
Personal Trainer