To day Exercises

Sets                                                                            Sets
                                                                                   4----12 Russian Twist
4 -  - -12 Hack Squats                                                4----12 Incline Reverse Crunch
4- ---- 12 Side lunges                                                 4----12 Side Bends

4------12 Squats
4------12 Leg Extensions
2------15 Leg Curls
                                             Have a good workout

Crunches

Lying on the floor with your legs draped over a bench ,curl your head toward your knees, so that your abs pull your trunk upward. Don't try to raise your lower back up off the floor. Instead, simply crunch your trunk by pulling your ribs toward your hips. Use a weight plate behind your head, or on your chest , if this movement is too easy for you .

Exercise Frequency

You already know that exercise frequency refers to how many time each week the client performs the aerobic activity . Training too frequently can increase a client's chance of injury, while training too infrequently can hinder the client's fitness progress. Most effective cardiorespiratory programs require the client to exercise at least three days a week with no more than two days between exercise sessions.


There are several  factors the personal fitness trainer must consider when deciding what a client's exercise frequency should be . Clients who are new to exercise generally require more recovery time between exercise sessions than more experienced exercisers from 36 to 48 hours between workouts is sufficient.

Exercise done at a high intensity and for longer durations also calls for a longer recovery period than those exercises performed at a lower intensity for less time.


When a client is a competitive athlete, training frequency must be varied depending on the sport season and competition times. During the off season, an athlete may exercise frequently in a different manner or choose to train infrequently to give his body a rest. The preseason often calls for the athlete to train daily or even multiple times per day, while training should be scaled back on days prior to competition once the sport's season begins. As a beginning personal fitness trainer, you probably won't work much with competitive athletes, as working with such clients often requires specialized training.

Nutrition and Weight Loss

To reduce overall body weight, a negative energy balance is necessary.Advising a client to reduce the number of calories he consumes is a key factor in producing a negative energy balance.It is a mistake to think that clients automatically will make healthful changes to their diet when they begin exercising.In fact, studies show that health behaviors such as exercise involvement and healthy eating tend to be unrelated,and many people continue unhealthy eating despite participation in an exercise program.

Obesity Issues

You know that obesity puts a client at a higher risk for several health conditions. Therefore, it is essential that the personal fitness trainer asks clients to obtain physician clearance.Besides the health risks that obese clients face, these individuals also may encounter greater difficulties in engaging in exercise as a result of their body size.Obese clients often have decreased joint range of motion and are more likely to suffer from joint trauma during activity.By making exercise modifications the personal fitness trainer can increase client comfort. For instance,if a client's body size prevents him from using certain resistance machines comfortably, the personal fitness trainer can employ hand weights, rubber tubing, or medicine balls as an alternative source of resistance.

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Eating right

Combination of eating right and working out regularly is a great method to lose weight and help prevent heart disease.A crash diet slows down your metabolic rate. When this happens, your body will store energy instead of burning it and you will actually gain weight.

Brisk Walking

2.5 Hours a week of moderate intensity aerobic activity,such as brisk walking can reduce the risk of many chronic diseases.

Don't Just Sit There !

Our bodies are meant to move. You don't have to be an expert in human anatomy to see that the muscles and joints of the human body are put together so that it can bend, stretch, jump, and run. So why is it so hard for most of us to get on that treadmill or bike and exercise each day? When it comes to our bodies and muscles, the saying, Use it or lose it really applies.By failing to use our bodies, we allow our muscles to weaken and our joints to become stiff. Then, when we try to start an exercise routine, our bodies resist the sudden extra force. And this isn't just physically discouraging. Mentally, someone who tries to exercise and finds it too difficult or painful will be quick to pick up a defeated attitude.

Supinator

As the name of this muscle suggests, the supinator does just that it supinates the forearm tor is a deep muscle under all the long muscles of the forearm, between the radius and the ulna, so it's often difficult to isolate and feel.

Biceps Brachii

In addition to its role as a major muscle in shoulder and elbow flexion, the biceps is the primary muscle involved in supination of the forearm. Contracting the biceps with its insertion into the radius at the inner elbow causes both the elbow to flex and the forearm region to supinate or turn palm up.

Weight Belts

Weight belts support the lower back while the athlete is lifting a heavyweight. Though many opt not to use them, when used correctly, they can help prevent injuries. Weight belts also take some of the stress off of the abdominal muscles which is not a good thing if you're trying to train abdominal muscles and build core strength.

Weight belts aren't necessary if the athlete is using a very light load, they also aren't necessary for for exercises that don't put stress on the lower back,such as biceps curls, or for the casual lifter trying to improve his wellness.

One of the benefits of helping people improve their fitness levels is that you'll have the opportunity to work with a variety of different people. Some people will rely on you to motivate them, some to educate them, and some to monitor their form or progress. Sometimes, you'll work with people who have special medical conditions or who are at a special time in their lives. These groups of people are called special populations.

When you work with people with special medical conditions, you'll be part of their health care team. Their physician may prescribe physical therapy, occupational therapy,and special diet consultations. Massage therapists also can be part of this team. As you work with a member of a special population, you'll need to stay in touch with that person's physician and the other team members to be sure you're working appropriately with that person.

Social Relationships

A person who is mentally healthy is more likely to develop and maintain healthy social relationships. As humans, we are social creatures, and we require social support. Healthy relationships between adults are marked by mutual respect, love, and support for one another. Strong and rewarding relationships can fulfill a person's social needs while improving self image and mental health

All You Do Is Tal !

It's important for your clients to monitor their bodies as they challenge them, just as you do. How do you feel just before exercise ? How do you feel just after ? How do you feel after the warm up portion of your workout but before the cardio part of your exercise regime ? How do you feel on a rest day?The medical profession uses a numbered scale to try to quantify levels of pain, with 10 being unbearable pain and 0 being no pain at all. Assigning numbers to the level of discomfort experienced may be beneficial to you and your clients.

Don't Just Sit There!

Our bodies are meant to move. You don't have to be an expert in human anatomy to see that the muscles and joints of the human body are put together so that it can bend, stretch, jump, and run. So why is it so hard for most of us to get on that treadmill or bike and exercise each day? When it comes to our bodies and muscles, the saying, Use it or lose it really applies. By failing to use our bodies, we allow our muscles to weaken and our joints to become stiff. Then, when we try to start an exercise routine, our bodies resist the sudden extra force. And this isn't just physically discouraging. Mentally , someone who tries to exercise and finds it too difficult or painful will be quick to pick up a defeated attitude.

Heart Disease and Stroke

Heart disease comes in many forms and causes more deaths each year than any other disease. More women die of heart disease each year than all types of cancer combined, yet many women don't think they are at risk. Much of what contributes to heart disease is a direct result of our modern lifestyle. Recent studies show that trans fat, which is found in most prepackaged and boxed foods, is as dangerous to heart health as the saturated fat found in animal products. Stress, obesity, a sedentary lifestyle, poor diet, and high blood pressure all are risk factors for heart disease.

The same risk factors that contribute to heart disease also can cause a stroke. A stroke occurs when a blood vessel in the brain becomes blocked or ruptures, cutting off blood supply to part of the brain.

Bone Tissue

Much like the skin,bone tissue is made up of layers, like an onion.The solid, outermost layer of bone tissue is termed compact bone.It is made up of cells called osteocytes. The innermost, center part of bone tissue is hollow and is called the marrow cavity.The tissue that lies between the outer compact bone and the inner marrow is called cancellous bone.

Using Energy How Do Muscles Do It ?

When you exercise aerobically, your muscles have the energy to contract because ATP is present in your system.You can keep going comfortable as long as your body can keep up.When you exert your muscles for a high intensity activity, such as lifting a weight for a very short time, your muscle is tired because the cells run out of ATP at the part of the muscle that controls muscle contraction. The fibers of the muscle have no energy and can't contract. When you exercise heavily for a longer period of time the muscles get tired because lactic acid, a byproduct of anaerobic methods for producing energy, accumulates in them.Usually, any excess lactic acid that your body produces while exercising clears from the muscles within about an hour after you stop.Some of the lactic acid is metabolized in the muscle cell, and some goes to the liver. Your clients muscles may be tired and feel sore while exercising because this  lactic acid is irritating nerve endings, but they will feel better later.When you exercise for an hour or longer, the fatigue your muscles feel is from the lack of glycogen. Glycogen is glucose in its stored from, and you probably remember learning about glycogen and its importance to the body in lesson 6. If you've tried an endurance activity, such as running a marathon, and hit the wall you've experienced glycogen depletion. You may have plenty of oxygen in your system, but without glycogen, it doesn't matter.

Eating Well To Get and Stay Healthy

Eating the right foods at the right times also plays an important role in determining a person's mood and energy level. Low blood sugar results from failing to eat enough of the right foods or waiting too long between meals.

Dangers of Steroid Use

While the relationship between steroid use and performance enhancement is questionable at best, the negative side effects that users experience are well established. A woman who uses steroids develops physical male traits such as a deeper voice, loss of breast tissue and menstrual cycles, male pattern baldness, and increased facial hair. Some of these changes that take place with steroid use may not be reversible even after  the substances are stopped.