Probalance NEWS——–new classes and 6 week weight management courses

thought I would send you a quick update about what is going on at Probalance:

 

• We have two new personal trainers Ross and Michelle who are offering a free taster session to launch their selves at the centre. It’s for a limited time only, so snap this offer up quickly!!
• We have conditioning classes on Thursday evening at 6:15, Saturday morning at 9:30 and from 7^th April onwards there will be an additional class at 10.30 on a Saturday morning. With summer holidays on the horizon what better way to loose a few pounds before jetting off somewhere hot. If you are interested please book in beforehand to avoid disappointment as there are limited places only. 
• From 8^th March Ross will be running 6 week weight management courses, including nutritional advice and exercise planning. Ring the number below for more details and to book your place on this fantastic course.

For any additional information on any of the above please do not hesitate to get in contact.

 

Best Wishes 

 

Andy Jeffries

 

Probalance Health

Lloyd’s House

5 Jackson’s Row

Manchester

M2 5WD

0161 833 4777

Website www.probalancehealth.co.uk

Get fit for 2012…

Everybody understands how important exercise consistency is, however it is also important that we plan and structure our exercise programs effectively for us to reach our training goal. There are four major components of overall fitness. These are Aerobic Capacity, Strength, Core Stability and Flexibility. During any exercise plan each component should be worked towards at some point for maximum results / benefits. Below each component is defined further enabling you understand how to improve each area. 

 

Aerobic Capacity

                Aerobic Capacity is probably the most important component as this is in relation to your heart & lungs. All exercises for this purpose need to be continuous and at a desired intensity. These can be anything from or similar to walking, swimming, jogging, cycling, cross training etc. Aerobic exercise is by far the most effective for burning fat and improving your fitness levels. Your target on a weekly basis is at least 4 x 30 minute sessions. Obviously any more than this will result in greater gains. However it is important that the intensity during aerobic exercise is monitored so you know what level you’re working towards also what benefits you can expect to see. The most accurate way to monitor intensity is to monitor your heart using the sensors on a machine, your own individual heart rate monitor or by taking you pulse. Below is the formula you should use to work out your heart rate zones.

                                HEART RATE MAX – 220 – AGE = Heart Rate Max

*After working out your max, now multiply this figure by either 60%, 70% etc to work out your desired target Heart Rate.

 

                                FAT BURNING – 60 – 70% of your Heart Rate Max

                                CARDIO – 70 – 80% of your Heart Rate Max

                                SUB MAX – 85%+ of your Heart Rate Max

 

*Ensure you maintain your Heart Rate within your chosen zone for the whole duration. Do not jump between zones. Alternate daily if fat burning and cardio are both part of your objective.

 

Resistance / Strength Training

                Incorporating resistance training into your training program is essential for all adults either male or female. Resistance training increases lean muscle mass, bone density and also increases your metabolism. The biggest factor of this component is balance. You must work all your muscle groups equally. Failure to do this will cause an imbalance which will affect your posture and also the way you look. So get lifting but remember to work all the following at least once per week- Legs, Back, Chest, Shoulders, Biceps and Triceps.

 

Core Conditioning

                The core (centre) part of you body works with 90% of every exercise. It is the powerhouse and requires regular correct conditioning too. Your abs, obliques and lower back muscles are all connected together so it is crucial that when working your core all areas are worked. Incorporating exercises used in Pilates or using a core ball are perfect for correctly conditioning your core. Aim to exercise the core muscles at least 3 times per/week and always at the end of your routine.

 

Flexibility

                Your final component, but not to be left out! During exercise muscle tension and lactic acid build up. If ignored this can later on cause cramps. The speed of which the muscle recovers will also be reduced too. So always remember to stretch the muscle groups you’ve just worked at the end of your workouts. To develop muscle length hold each stretch for 20-60 seconds. More advanced stretching techniques include active and dynamic stretching. Advice should be sought before attempting either.

 

Achieve faster results with our help…

 

For best results your three points of focus must be exercise, nutrition and detoxification. Also key to weight loss and health is metabolism and the body’s PH. For further advice and to book a free Personal Training consultation please contact us through our website www.pro-balance.co.uk. When quoting this article you are also entitled to a complimentary detox analysis including metabolism and fluid retention assessment.

 

Ross Bewley@Pro-Balance

NASM Certified Personal Trainer