Bosu Session

This session today focused on using the Bosu for the majority of the exercises. The Bosu is an excellent tool to use with all clients incorporating core stability to an exercise. The client performed squats, bicep curls and a shoulder press all standing on the Bosu. This made sure the client activated her core throughout the exercises to enable her to keep good technique and maintain posture throughout.

As well as standing on the Bosu performing exercises,  she also did ¾ press up with her hands holding onto the Bosu and a plank positioning her forearms on the bosu (see pic). Again with a press up this makes sure the core is engaged throughout and increasing the intensity to a basic plank. She also performed no crunches or stomach exercises during her session today yet because we used the Bosu to perform some basic exercise her core got a really good challenging workout.

 Bosu Crunch

I strongly recommend using a Bosu as part of your fitness program whether working as a Personal Trainer or training on your own. Get out there and try it!

Why not try the exercises shown on the link below

http://www.youtube.com/watch?v=M8mcHyfFvQI&noredirect=1

What is Tabata Training?

So many people ask, how can I get in shape quick? Or how can I drop weight quick? It seems the quicker the better in many cases and there is a one word answer, Tabata!
so next question, what is tabata training? It was researched and developed by Dr. Izumi Tabata and his colleagues at the National Institute of Health and Nutrition. The training developed was based around very high energy and intense burst of activity with short recovery and then repeating, such as interval training, except the key with tabata training is you choose a training method which rope in as many muscles as you can and requires maximum effort, then you give it all you’ve for the twenty seconds, it has to be relentless and without pause. The training works well with such things as sprints, rowing, swimming  or heavy punch bag work, you can even expand to compound lifts such as heavy bag work, where you not only lift with speed and power, you also slam the heavy bag back down to earth and repeat.
through tabata training it was found that athletes tested has an increased' VO2 max (the point at which they get winded)  14% in six weeks. According to the journal of Medicine and Science in Sports and Exercise, 6 to 8 very hard 20 second intervals with 10 second rest periods may be one of the best possible training protocols.

Your resting metabolism is higher in the few hours immediately after exercise as your body adapts to the stresses of the workout. Tabata routines burn more calories than a longer, easier, session. As your resting metabolism burns predominantly fat, this means you get fitter and leaner with less training, that’s good news to many!

The basics of Tabata training is 20 seconds flat out, 10 seconds easy and repeat.

The routine

Warm up Ten minutes easy shadow boxing or jogging on the spot.

Work period  squat down until your thighs are level with the floor, then explode upwards, leaping as high as you can then land controlled and lightly. Repeat for 20 seconds.

Recovery period jog for 10 seconds.

Repeat eight times this method isn’t for the faint of heart, but its simple in principle and yields great results, so if time is of the essence and you want those gains fast then follow the wisdom of  Dr. Izumi Tabata.

Good luck.


Karl O’Sullivan

 

How to chose a Personal Trainer

So you have decided to get fit, lose weight or just want some added motivation.  You have decided that a personal trainer is the way forward but have no idea where to start, sound familiar

There are vast number of trainers out there with a variety skills, training, expertise and interests.  This all makes the process of choosing a trainer more difficult.  However, there are some simple rules to follow that will ensure you get the most from your money.

1) Don't choose on price.  Just because someone charges more does not indicate they are better at what they do.  Prices vary depending on location; whether or not they are paying rent for facilities as well the trainers own belief as to what they are worth.
2) Make sure you ask what qualifications they have.  All personal trainers should be registered on REP’s (Register of Exercise professionals).  By logging on you can see for yourself what qualifications they have and whether they are suitable for you.  All personal trainers should be a minimum of level 3 REP's.
3) Try and find a trainer with the same interests.  If you enjoy running but your trainer is a rower you may not be compatible.  Don't use this as the only basis as they may be more than capable but it is worth being trained by someone with a genuine interest in your chosen activity
4)  Meet your trainer before you buy.  Have a coffee with them whilst they discuss your goals.  You will know in the first meeting whether your trainer will be able to inspire you.  Being compatible with your trainer is as important as the knowledge they possess.  Some people like the army style hardcore training, others find this too much. Don't be afraid to say no and keep looking.  You want to look forward to each session and not dread the hour.
5) Make sure the trainer discusses what "YOU" want to achieve and how "YOU” would like to achieve it.  It’s not about them but you.  Whilst you want your trainer to provide the guidance and the expertise, you should be involved in how that programme should look
6) You should be doing things you can't do on your own.  It’s pointless a trainer putting you on a treadmill for 30 minutes and watching you train.  You can do that for yourself!  You want a programme that involves interaction with your trainer that involves them working hard mentally to ensure your raining is different and exciting
7) Make sure your trainer appears to have planned your session.  If they are making it up as they go, bin them.  You are paying for their time to not only train you but to put thought into your goals and how to achieve them. 
8) Be prepared to work hard.  "NO PAIN NO GAIN".  Whilst a slightly outdated view the basis behind it still stands.  You have to be willing to put the effort in for your trainer to be able to work their magic

Finally, you should feel like you are going to have fun.  Training should be hard work physically to get results but should never be hard work mentally.  You should want to be there, you should want to achieve results and be enjoying the experience.  If you are not, don't stop just change your trainer.

Find the right trainer and you will get the results you want. Everyone has it in them to have the body and the results they crave.  Just remember personal trainers are not miracle workers and it takes effort and determination on your part as well