September Newsletter
Welcome to the Industry Health Club Membership Newsletter
Start training now for a super sexy summer body using circuit training
What is it? A workout in which you move from one exercise to another with little to NO rest in between. It can be done with strength moves, cardio exercises, boxing or a combination of all. About 30 minutes is all you need.
How does it work? Because you are continually moving, your heart rate remains elevated, burning more calories & packing more intense work into a smaller amount of time.
How do you do it? Circuits can be tailored to fit any goal & be designed for both male & female trainers. For example, in order to loose weight, design a total body strength training & cardio circuit to burn lots of calories quickly. To improve endurance, create a cardio circuit to increase your cardiovascular fitness. For the most effective circuit workout, keep your rest intervals to a minimum (30 to 60 seconds).
TRY THIS:
Timed Strength Circuit: Do each move for a certain amount of time (30 to 60 seconds)
Cardio Circuit: Move from one cardio exercise to the next every 10 to 15 minutes.
Hybrid Circuit: Combine strength training & cardio moves. For example, do 20 squats, 20 push-ups & 20 crunches followed by 6 stair runs. Repeat, using three new exercises & new cardio exercise.
YOU BURN FAT & TONE MUSCLE
WITH CIRCUIT TRAINING
TRAINING TIP
Machines & free weights are effective tools for strength training & a combination of the two is generally recommended. Utilizing both machines & free weights provides exercise variety, which is important for both psychological & physiological reasons. Variety not only reduces boredom, but also provides subtle exercise differences that will enhance progress. The benefits of strength training are no longer in question. Research continues to demonstrate that strength training increases both muscle & bone strength & reduces the risk of osteoporosis. A safe strength training program combined with cardiovascular & flexibility training will give you the benefits of a total fitness program.
KILOJOULES IN, ENERGY OUT
When you indulge make up for it with some extra movement. You wont feel the slightest bit guilty
50g Chocolate Bar = 30 minutes jogging
Large Fresh Fruit Juice = 60 minutes fast walking
Large Skim Caramel Latte = 2 hours housework
2 Slices Pizza = 1& half hour cycle class
6 Crackers & 3 Tablespoons Dip = mowing the lawn
50g Slice Banana Bread = 1 hour vacuuming
50g Packet Chips = 1 hour of tennis
Small Hot Chips = 30 minutes lap swimming
2 Tim Tams = walking kids to & from school each day
2009Queensland Bodybuilding, Figure & Fitness Championships
WHEN: Sunday 13th September 2009
WHERE: Southport RSL Club, Scarborough Street Southport
TIME: 12 noon
TICKETS: $40ea, available at the club now or at the venue on the day
SEE YOU ALL THERE
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