Exercise Selection for Perfect Programming

There is an art / skill to choosing the right exercises for your clients. The most important consideration of exercise selection is to select exercises that have a fundamental application to the training objectives. The exercises included should develop the muscle mass, strength, or power of the client in ways that apply to their life, sport or the event which they are training for.

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Keeping Fit at Home

Everyone needs to try their best to keep fit. But how easy is it on cold winter days, after a long day at work, and family commitments at home? We all know that regular exercise offers some pretty significant health benefits but when it comes to working out, most of us just don’t do enough of it.


It’s not like we don’t need convincing that exercise is good for us. We know it increases energy levels, boosts the metabolism, contributes to weight loss, and reduces cardiovascular disease and Type 2 diabetes.

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Fat Burning Exercise: The Facts

Health magazines are always full of new ways to burn fat faster then ever before. Modest to wild claims occurs on a monthly basis as to what method is best to use. For the layperson , what is fact and what is fiction.

There are two methods to get the body to burn fat through exercises throughout the health and fitness industry for each of these methods. There are two camps of philosophy on which method is best and sometimes arguments can get very heated. You should know that simple by exercising, the body will burn more fat calories after the exercise then if you don't exercise.

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Pregnancy And Exercise


Exercise during pregnancy has become more popular during the last 10 years than it had previously (Brown, 2002; Mudd et al, 2009). As a result, the intensity and duration of physical activity (PA) performed by women with uncomplicated pregnancies is now arguably greater. The current guidelines from the American College of Obstetricians Gynaecologists (ACOG) encourage women to exercise without restriction for 30min on all or most days of the week (as per the population general), although no specific upper limits of intensity, duration and frequency are specified. As a result, most recommendations err on the side of moderate intensity for uncomplicated pregnancies. The type of exercise able to be performed safely does not have any restriction according to ACOG (2002), although there remains ambiguity over whether or not weight bearing activity is safe, particularly amongst less informed / educated populations (Mudd et al, 2009).

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Are Working Out Your Brain?

A Look At The Importance of The Brain and Proprioception In Regards to Training Performance.

Intrinsic improvements to exercise performance involve a combination of neural, chemical and muscular alterations that occur when the body is stressed past its normal limits. In an attempt to shy away from the popular focus of strength and power gains from training, this article will discuss the effects of exercise on the brain and Central Nervous System (CNS). These effects are the means by which we as humans learn and improve movement related skills and techniques. Poor technique in any exercise situation is a precursor for injury, and any attempt to minimise this is worth investigating.

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Emotional Intelligence And Mood Affect On Exercise

Mood has a massive telling affect on exercise and especially sport performance, the mind set a client is in ultimately determines the results they achieve, some say motivation and mood are better pre determining factors of performance than ability. The mood state someone is in can also apply to the concept of emotional intelligence (EI), it is stated that a high ability can lead to a great player but coupled with EI can lead to a great player and talented leader who exceeds their potential. EI can be described as being able to recognise emotional states, assess the affects of these emotions and ability to find best emotional state for this situation. The ability to assess a situation, realise the appropriate mood/Emotions needed to perform better and utilise these is the main relationship of sport and EI. By choosing the correct option in relation to emotion the physical side will follow accordingly, this indicates how important EI and Mood State are on exercise performance. There are certain areas that can be trained or learnt in order to increase EI, these areas include:

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The Effects of Resistance Training on Bone Mineral Density and Osteoporosis.

Resistance training can be defined as any exercise which creates a force or muscular contraction. It also places a load onto the bones. By loading our bones through resistance training we initiate a reaction from the bone. This reaction encourages ossification, which is the body's process of laying down new bone material. Ossification creates strong healthy bones with a high density of bone matter. Bone mineral density is a measure of how much matter is contained per square centimetre of bone.

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The Importance Of Olympic Lifting For Personal Trainers

Triple Extension and the Importance of Olympic Weightlifting.

Olympic weightlifting is one of the oldest Olympic sports, and its variations are used by many athletes around the world today. This is due to the specificity of the lifts to sporting movements.

Olympic weightlifting involves two competitive lifts: the snatch; and the clean and jerk. The snatch is lifting the barbell from the ground overhead in one smooth movement; whilst the clean and jerk involves lifting the barbell first to the shoulders and then overhead. There are many variations of these lifts, of which a large number are used as part of the teaching progressions towards the snatch and clean and jerk. The modified lifts, and teaching progressions, are the lifts most commonly used by athletes.

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Improved Core Stability Will Improve Your Cycling.

FACT: Improving your Core Stability will improve your Cycling.

FACT: Most professional cyclists do core stability training weekly.

Having stiff segments to transfer force, is a given in engineering. You don't hit a tennis ball with a cotton racquet: the ball wouldn't go anywhere. Our bodies are no different. If the middle segment of the body, "the core", is soft, weak, and floppy, there is no way that forces can be transferred efficiently between the upper and lower body. Thus movements like running, cycling, and jumping become much less efficient, and force is wasted. Having a strong core is therefore essential, and why trainers make such a big deal of it.

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Bulking Up and Gaining Strength

Want to Increase strength, achieve a suitable body composition, and maintain fitness levels? Read on.


If you take your sporting performance (or health) seriously, you should already be consuming a diet which is:

1) high in carbohydrates - primarily from breads, cereals, grains, legumes, fruits and vegetables,

2) moderate in protein - choosing lean meats, poultry, fish, eggs and low fat dairy products and

3) low in fat - minimising your intake of butter, margarines, oils and other ‘hidden' fats.

Basically, a diet for muscle gain follows the same pattern, but with more of the same foods being eaten.

Alcohol should be limited especially if looking to gain muscle, it interferes with recovery and the stop muscle growth. Aim not to drink on gym days!

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