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          quote: joe became a part of "my team". He tailored my workout plan to suit what i wanted to accomplish for myself. In less than a year, he helped me reach my goals ... and exceed them.

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 FITNESS BASICS:

STRETCHING:

  • Increases flexibility and loosens tight muscles before and after exercise.
  • Stretch before warm-up and after cool down.
  • Stretch slowly and gently. Always extend stretches as you exhale.
  • Never bounce or stretch to the point of pain.
  • Hold each stretch for 30-60 seconds.

WARM-UP/COOL-DOWN:

  • Prepares your body for efficient break down of fat before exercise, and allows gradual decrease of activity at the end of your exercise.
  • Slowly bring heart rate to a level just below your workout Target Zone for 5-10 minutes.

FAT BURNING AND WEIGHT REDUCTION:

  • Low intensity, long duration exercises. For best results, increase the length of time, not the intensity of the exercise.
  • Exercise: Maintain heart rate at 55-65 percent of your max.
  • Duration: Build up gradually to 30-60 minutes per workout.
  • Frequency: At least 3 or 4 times a week.

AEROBIC EXERCISE FOR
IMPROVED FITNESS AND ENDURANCE:

  • Exercise: maintain heart rate at 65-85 percent.
  • Duration: 20-30 minutes per workout.
  • Frequency: at least 3 or 4 times a week.

BUILDING MUSCLE:

For best results, compliment workouts with aerobic exercise. To increase effectiveness and help prevent muscle strain:

  • Rest between sets until heart rate comes down to 65-70%
  • Toning: 1-2 sets, 12-15 reps
  • Strength: 1-2 sets, 8-12 reps
  • Max Bulk: 1-4 sets, 6-8 reps
  • Space workouts at least 48 hours apart

HELPFUL TIPS:

  • Avoid foods with high fat or sugar before exercise and avoid exercising right after a large meal. Wait at least 2 hours and try to spread out food intake to small portions throughout the day.
    If you are exercising in the morning, eat a light breakfast and drink fluids (but not coffee).
  • If you prefer working out in the evenings, avoid eating one large meal on workout days.
  • Complex carbohydrate snacks will help increase your energy level and improve endurance. Good source of complex carbohydrates are soups, vegetables, whole grain breads or cereal, pasta and starchy vegetables such as potatoes.
  • Drink fluids throughout your day and before, during, and after any exercise that lasts 30 minutes or longer (especially in warm weather 6-8 glasses of water a day sipped slowly is recommended.
  

 

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