GYM WORKOUTS Verse TIMING OF TRAINING Verse DIET:
The trend and patterns of gym training have changed drastically over the years. Think about it, if all the methods of the past worked, there wouldn’t be a need to keep adding varied equipment and various forms of classes. We all used to seeing the “NEW” all fat busting workout or the “NEW” metabolism boosting-Tummy Crunching workout”. So the question is, what have we been doing all these years and what makes these new workouts so special? Many people believe that the more time you spend in the gym; the greater results will be seen. This is true for “male” training, as weight training requires a lot of time because as the weights get heavier the resting period increases. For example, a male may push 200kg on the bench press and do just 2 reps but rest for 5min. The good news is that us as women can have more fun, reduce training time whilst still breaking out a sweat and seeing amazing results if we just understand the physiological aspects of training.
Women are designed with less testosterone than men, therefore the “belief” that weight training will make us “bulky” like it does with men is false as our testosterone levels are lower, therefore the effect would be different. Due to estrogen levels we tend to pick up weight on the arms, tummy, hips, upper thighs and bum. Therefore, our workouts must focus a lot on these “problem areas”. The new videos and workouts are only focusing on a cardio aspect or a strength aspect. The “big” hype is that it is just more fun and provides a wider variety of options and people have different preferences. The workout below focuses on something we call “functional training” i.e. we use the body to mimic movements that we would normally do on machines. For example, we will use dumbbells and perform shoulder exercises whilst standing verse sitting on a machine and pushing a weight overhead. The fact that we are standing whilst executing this exercise results in the abdominals and core muscles being contracted throughout the whole exercise. Therefore, we are working multiple muscles instead of isolating just a single muscle group .Also, in the circuit workout below; we have combined a mix of strength and cardio training in one workout instead of doing them on different days or as two separate workouts. This in turn places stress on both the anaerobic and aerobic systems which in turn results in the workout intensity higher, shorter and results faster. The combination of training both systems together also enhances the metabolism as time periods between exercises are minimal. Therefore, the body recovers faster and in turn works harder! If we understand this, then we can save a lot of money on buying various workouts to achieve a desired result. Instead of buying five different workouts, each an hour long we can now just mix and match exercises following the same theory displayed in the circuit below to achieve our specific goal.
Not all women attend the gym for weight loss. Some women attend to keep fit, others for maintenance, some even attend to gain weight by adding muscle bulk. However, the majority of women do attend to lose weight and the training programs designed below focus on EXTREME weight loss and accommodate, the busy mother, the overworking business woman or lawyer, the newly- wed on the pill, the new mum who is trying to shed off the pregnancy weight whether it be natural or c-section (begin only 8weeks after giving birth), menopause, puberty and so on. We as women are challenged with the job of multitasking; therefore reducing the time it takes to exercise is a “MUST” in the crazy world of womanhood! So, the aim here is to “work smarter, harder and shorter”!
The idea is to avoid eating 45min pre and post workout. This is because if we consume calories we either going to burn out what we’ve just eaten, or what we’re going to eat. Ideally, we want to burn stored energy, not current energy, therefore the golden rule is DO NOT EAT ATLEAST 45MIN PRE AND POST WORKOUT if you want to achieve weight loss.
Saffiya Sooliman of Ultimate Endurance ( Bachelor of Sports Science ) has aided in drawing up three perfect routines which will encompass an all fat busting, metabolism boosting, extreme weight loss, tummy toning, initiation of six pack building and all round muscle toning program.
WEEKLY TRAINING PROGRAM:
|CIRCUIT||REST||AB CRUNCHER ROUTINE||ACTIVE REST
WALK THE DOG FOR 20MIN
I.e. all strength exercises from the circuit now performed at 50reps (NOT TIME BASES) alternated with 100 skips between exercises
The ex. Routine from the diet plan!
|ACTIVE REST: PLAY SOCCER WITH KIDS
THE CIRCUIT TRAINING: – (ALL AGES)
THEORY: THERE IS NO REST! EXERCISES ARE PERFORMED ONE AFTER THE OTHER REDUCING TRAINING TIME WHILST INCREASING TRAINING INTENSITY. CARDIO EXERCISES WORK AS AN ACTIVE REST FOR STRENGTH TRAINIING EXERCISES AND STRENGTH TRAINING EXERCISES WORK FOR A REST FOR CARDIO.
TRAINING TIME: 30-40MIN
REPS AND SETS PERFORMED: N/A
TIME IS USED INSTEAD OF REPS/ SETS IR EACH CARDIO EXERCISE WILL BE PERFORMED FOR 2MINUTES AND EACH STRENGTH EXERCISE WILL BE PERFORMED FOR A MINUTE EACH BEFORE GOING ONTO THE NEXT ONE.
1: THE DUMBELL SQUAT: (1MIN) NB: do not exceed 3kg dumbbells. Ideally 2KG should be used.
Directions: Place the dumbbells over head, stand facing forward with feet shoulder width apart. Bend the knees into a squat down as though you are sitting on a chair. The knees must not go over the toes and the back must be straight. Return to starting position and repeat until 1min is up.
- 2. Star jumps or jumping jacks: (2MIN)
Perform this exercise for 2min.
- THE FORWARD LUNGES: (1MIN)
Stand with feet split stance shoulder width apart. Place the Dumbbells on either side for greater intensity. Step down into a lunge so that both knees are just merely above the floor. Do this for 1minute per foot i.e. keep pulsing in this motion on the foot that is forward and then swop feet positioning and repeat.
- SKIPPING (not suitable for individuals with knee and cervical injuries) (2MIN)
Skip using a rope for 2minutes
- BURPIES: (not suitable for individuals with spinal and lower back injuries) (1MIN)
Start off in kneeling position as seen below. To execute the motion jump out into push up and immediately jump up and then back to kneeling position again. Repeat this motion until 1minute is up.
6: JUMP SQUATS: (2MIN)
Nb: same as original squat excluding dumbbells and performed in a jumping motion.
PEFORM THIS CIRCUIT TWICE!
REHAB CIRCUIT: timed circuit as above i.e. strength for 1minute and cardio for 2min. NB: THIS CIRCUIT IS FOR INDIVIDUALS IN THEIR MENOPAUSAL PHASES OR FOR INDIVIDUALS WHO ARE OVER 50 YEARS OF AGES AND HAVE FACTORS SUCH AS JOINT PAIN, ARTHRITIS, OVERWEIGHT, OSTEOPEROSIS, OSTEOARTHRITIS, SPINAL, BACK AND KNEE CONDITIONS.
Place the ball against a wall and stand facing forward with your back on the ball, dumbbells hanging on either side. Bend the knees into a squat as though you sitting on a chair-hold this low position for 2 seconds and come back to starting position. REPEAT for 1min. Feet must be shoulder width apart and knees must not go over the toes. Back must be straight.
2.STAR JUMPS ON A WOODEN BOARD OR MAT
SEE STAR JUMPS ABOVE.
3.FORWARD LUNGES WITH BAND:
STAND IN A SPLIT STANCE, FEET SHOULDER WIDTH APART WITH THE BAND PLACED UNDER THE FRONT FOOT. LOWER DOWN INTO A LUNGE MAINTAINING THE BAND AT SHOULDER LEVEL. REPEAT UNTIL 1MIN IS OVER AND SWOP THE POSITIONING OF THE FEET AND DO THE EXERCISE AGAIN FOR ANOTHER MINUTE.
- JOG ON THE SPOT
- AB CURL on the ball:
Position yourself steadily on the ball in a pushup position. Using your knees, roll the ball towards your chest. Return to starting position and repeat until 1min is up.
Walk out wide in a v and step back in a narrow v.
THE AB CRUNCHING ROUTINE: 20min
ALL AGES UNLESS WHERE SPECIFIED OTHERWISE!
- TORSO AND LEG LIFT: Not for individuals with weak lower back/spinal injuries.
Lay down flat on your back, arms and legs extended. Lift the chest up whilst simultaneously lifting the legs up to meet the chest. Hold for 2 seconds and lower down to starting position. Repeat
ALTERNATE EXERCISE FOR LOWER BACK/SPINAL PATIENTS:-This is also an excellent exercise for all individuals.
Lie down on the back with feet and arms extended. Place a theraband under both feet. Lift the legs up and drop just below the mat using the theraband for strength and support. Repeat.
- FORWARD PLANK:-SEE REHAB CIRCUIT ABOVE
- AB CURL- SEE REHAB CIRCUIT ABOVE
- V SITUP WITH MEDICINE BALL: (not suitable for cervical patients! They must place a theraband or towel behind their head and execute the same motion)
Lie on a mat on your bag with legs stretched out in front of you. Grab a medicine ball (2kg). To execute the exercise lift 1 leg simultaneously whilst lifting the chest to meet the leg. Alternate sides.
- SIDE ANCHOR:
Lie on your side. To execute the exercise push the hips off the floor and hold for 8 seconds. Do this 3 times and then repeat on the other side.
- Forward Crunch: Spinal, cervical and lower back patients will perform this and the next exercise on an exercise ball.
Lie on the back, with knees bent. Crunch up so that only the shoulder blades come up. Go back to starting position. Repeat.
Same as above but you will come all the way up towards the knees.
For those using the ball you will come all the way until you are upright on the ball.
- BICYCLE CRUNCHES:
Lie down on your back and simultaneously lift the alternate leg to meet the alternate hand. Continue this motion continuously whilst alternating both right hand with left leg and left hand with right leg.
SAFFIYA SOOLIMAN (BACHELOR OF SPORT SCIENCE)
GYM: ULTIM8E ENDURANCE-MOUNTAIN RISE-PMB: Offering: Aquacise,Ladies and Kiddies swimming (pool is heated) Pilates, Aqua-Pilates, pre and post natal, Belly dancing, Bollywood/bhangra/dhaandiya, hip hop, Taibo, Boot camp, Step aerobics, Military aerobics & Body Sculpting, Group training, Personal training and house calls.
TO SIGN UP WITH THE GYM OR FOR ANY QUERIES CONTACT SAFFIYA VIA THE FOLLOWING:
FACEBOOK: ULTIMATE ENDURACE