Tuesday August 28, 2012

It's your first week of exercise!

Here's how this is going to work each week with your exercises of the week...

Warm-Up 5-10 minutes before exercises and complete additional 20-30 minutes of cardiovascular exercise (treadmill, bike, elliptical, AMT, etc.) after.

-or-

Complete all 30 minutes of cardio before your exercises.

Try to keep your heart rate at 60-80% for maximum fat burn.

To determine what your heart rate needs to be, take 220-age and multiply by .60 and .80.

I.e. If you are 40 years old; 220-40=180.

180 x .60 = 108.

180 x .80 = 144.

So your target heart rate range is 108-144.

Our cardio equipment will check this for you. If you need additional information or help with this, please see one of our certified personal trainers.

When completing the exercises, try to complete at least 3 sets of 10 repetitions at a somewhat challenging but completable weight.

Each of the Matrix circuit machines have the instructions for completion on them.

Use caution and your best judgement on exercises that might cause problems with any previous injuries that you might have. I.e. if you have plantar faciitis, do not even attempt the calf raises.

If you have further questions, please see one of our certified personal trainers. They can help you with individual exercises, go over these exercises with you, and/or create a specific workout just for you. Personal training sessions are available at an additional cost upon request.

Warm Up, 5-10 Minutes on Treadmill

For week one, we are simply going to begin by completing all three rows of Matrix circuit machines that are up front.

All of these machines work a different muscle group and we will be using them randomly throughout the rest of the program so it’s important that you know how to use them to start with!