Thursday, September 10, 2009

Ladies Get in Shape this Fall

by: Eduardo Lorenzo

You’ve probably been thinking all summer long you need more time in order for you to get your sexy back. I know with the entire summer craze and being a busy mom, it’s tough to get your workouts in during the summer with all those summer activities kids have these days like travel, sports, SAT classes, and anything else that comes up.

News flash: summer is gone, fall is here! This opens the opportunity to focus on yourself (since you have the extra time) no excuses ladies! Now is your time to get your sexy back and be in the best shape of your life… YESS! Before the holidays!!!

Your question might be where do I start? You are not alone, however depending on your fitness level and health status you might be a mere 8 to 12 away from your ideal body!!! Your program should be focused on intensity and progressive overload (meaning challenging the weight or speed at which you complete each workout).

A sample workout could be a 3 to 4 a day’s of 30 to 50 minutes of resistance training, core training and Plyometrics. You should also add a 3 to 5 days of high-intensity interval training cardio, depending on your conditioning. Focus on the exercises that challenges your body and speeds the fat loss process such as squats, lunges, deadlift, chest press on a stability ball, rows for your back and proper core training; which means challenge your body with more than just crunches, such as planks, hip extensions, bridges on a stability ball, etc.

Your high-intensity interval training cardio should be performed in series of 20 minutes workouts twice a week.

1. Start by performing sprints at an Intensity Level of 7-8 on The Perceived Exertion Scale of 1-10 (10 being maximum effort), for about 1 minutes.
2. Rest for about 1:00 minute or till your heart rate is down to your normal rate (usually you are able to perceive this is if you can carry out a conversation without hyperventilating).
3. Start again sprinting for 1 more minute and continue this trend till you finish your 20 minutes cardio workout.

Also you may want to perform a twice a week cardio routine at a steady pace or fat burning zone (low to moderate intensity Level of 5 on The Perceived Exertion Scale of 1-10 (10 being maximum effort) for about 40 to 60 minutes.

One way to ensure you are getting the best of your workouts is by joining the Boot Camp program. As you may know we have several times in the day you can do this and work around your schedule. Boot Camp will make you burn calories like crazy, plus I usually add a nutritional component to this and just recently we have added the Natural Detox program. There is no way this plan won’t work for you. We are hitting it aggressively to help you get in your best shape fast. If you’re interested keep in mind we have Ladies Boot Camp Tuesday and Thursday at 9:30AM and Afternoon Boot Camp 6:45PM at Rossi Park (just across the Green Bridge).

I realize this is not the only way to get in shape, but it sure is a great start on journey to a new you this fall. Keep in mind you have about 4 months left this year and 3 before the holidays…

I have a plan to get you in shape and ready for January.

Author: Eduardo Lorenzo, NASM-CPT specializes in sports performance, injury prevention, corrective exercises, physique enhancement, Boot Camp and weight loss programs.

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