Training Advice

Training Advice from the Ocean Fitness Team

Chris Harmer – Personal Trainer :

Training Tips 

Beginners.  Time is key.  Medical advice for body fat management is to exercise 3-4 times a week for 40 minutes per session.  So take it easy to start with and pace yourself, there’s no point in going at it all guns blazing if you can’t manage the whole 40 minutes. Remember, this is 40 minutes of exercise, not just being in the gym!!!  Try to use no more than two or three cardiovascular machines eg rowing, cycles, treadmills etc,  keep the speed and resistance at a level that you can maintain and keep the transfer time between machines as short as possible – no more than a minute or two.

Intermediate.  40 minutes of cardiovascular exercise 3-4 times a week is still key, but as your fitness improves the intensity of exercise needs to increase.  Set yourself challenging but realistic fitness goals that you can train towards in the gym on one of your exercises.  For example,  time yourself on the rower over 3000 metres for guys or 2000 metres for ladies and set a target  to train towards based on this time minus 30-90 seconds.  Record your progress and you should aim to be able to beat this target over about 8 weeks of regular practice.

Advanced.  Combine using your fitness goal set previously with variable intensity exercise on another machine.  Use the hill or random settings to increase your heart rate over short periods of time to really push yourself.  Variable intensity training will give you a much higher calorie burn for the time spent and will further improve your fitness.

Most importantly, turn up.  There will be times when your energy level or motivation will be low and you’ll want to skip a session.  It’s really important to establish and maintain a routine, so even if you occasionally have to go easy on yourself try to keep coming.  Once the routine is interrupted it can be hard to get things going again

Matt Etherington – Personal Trainer :

Training Tips –

Vary your program

Making sure that you have a good program to get you to your goal is essential, but it’s also important to make sure that you regularly review and change the program so that your body doesn’t adapt and your results plateau. I recommend changing or modifying your program every 6 – 8 weeks to maximise your results.

Make sure to include a mix of strength, cardio and flexibility in your sessions so that you don’t neglect any areas of your overall fitness. Guys you won’t lose muscular size by including up to 90mins of cardio per week, but you will help keep your recovery rate lower which in turn will help your strength training. Also if fat burning is your goal, then making sure you include resistance training in your program will help your results more than just doing cardio alone.

Making sure you include a stretching and flexibility element to your program is also really important.

It’s a myth that stretching will reduce the length of time you have soreness for following a workout, but what it will do is restore and improve the range of motion through the joint, and can therefore reduce the risk of injury when you train.

Make sure you rest!

If building muscle is your goal, then making sure you include rest day(s) into your program is another important factor. The muscle building and strengthening actually happens between sessions when the body is repairing the tiny muscle fibres that are essentially broken during resistance training.

The “pumped” look you get whilst working out is actually caused by increased blood flow caused when blood vessels dilute in response to muscles contracting, the increased activity in the muscles causes them to expand, however the results are short lived and the pumped look starts to fade as blood flow returns to normal.

HIIT for fat burning

I’ve found that High Intensity Interval Training (HIIT), in combination with good nutrition is most effective at burning body fat. HIIT training constantly challenges your body by raising and reducing your heart rate, and uses up to 30% more calories than running at the same speed for a set time.

Ciruit training, Intervals, Fartlek and Tabata are all great forms of HIIT training, if you haven’t done HIIT training before a great way to get started is by joining one of our HIIT style classes such as Spin, Circuits or Boxercise you’ll have the benefit of having an instructor in the room to make sure you’re doing it correctly. Spin has the added benefit of being low impact so I good if you have joint problems.

Guys – remember your legs!

Legs are often a body part that get forgotten, but for guys who want to get bigger training legs can be a massive benefit. In men testosterone (a hormone that helps muscle growth) is stored in large quantities in the legs, and by training legs you’ll help to release more of that hormone.

If fat loss is your goal, training legs is also going to be a big help. In the legs you’ll find the some of the biggest muscles in the body, this means that you have to exert more force to overload them and therefore you’ll need to use more calories too!