Toning the Arms

When training the arms, it is important to take into consideration the anatomy of the upper arms. The upper arm is divided into two muscle groups, the biceps and the triceps. The biceps is the muscle group, which from an anatomical perspective, is the muscle anterior, or to the front of, the upper arm. The triceps is the muscle group in the back of the arm, or posterior anatomically. The term biceps indicates that the muscle has two muscular heads as opposed to the tricep which has three muscular heads. As a result, the triceps makes up the majority of the upper arm. So what are the top ten exercises to tone the upper arms???

TRICEPS 1.) Tricep Pressdown-the tricep pressdown is a great exercise to tone the triceps. Targets most of the tricep with an increased emphasis on the long tricep head. 2.) Lying tricep extensions (e.z. bar)-great for targeting most of the tricep, especially the medial head of the tricep. 3) Dumbell kickbacks-when performed correctly really isolates the triceps well. 4.) Close grip bench press-great exercise to increase overall strength of the tricep. 5.) Overhead tricep extension-really targets the long head, and helps to tone the tricep.

BICEPS 1.) Standing barbell curls-the king of bicep exercises. Great for overall strength and excellent for creating an overload on the biceps. 2.) Incline dumbell curls-great for isolating the biceps and the incline angle allows for an increase in the overload on the biceps. 3.) Concentration curls-excellent isolation exercise that allows for a great controlled contraction of the biceps. 4.) Preacher curls-helps to improve the length and the definition of the bicep. 5.) Hammer curls-works to improve the length of the bicep, and helps strengthen the forearms. Ask your trainer about these great exercises for the upper arms….

Taken from www.everybodyspersonaltrainer.com

About Fitness Assessments

Have you ever heard a trainer talk about a fitness evaluation or re-evaluation? What is the importance of these evaluations? When should they be done? What do the results represent?

In fitness, as with anything else in life, it is important to get results. Lets face it, working out is not the easiest thing to do, however, it is very beneficial, and positive results can be very motivating. One of the best ways to chart results and progress with an exercise program is through a fitness evaluation. What is included in a fitness evaluation?

Fitness evaluations can include a number of different tests to evaluate progress. One test in particular is the resting heart rate. A resting heart rate measurement is an indication of how hard your heart is working to pump out blood while at rest. A resting heart rate between 60-80 beats per minute is considered to be healthy, with 60 bpm being on the more beneficial end of the spectrum. Another good indicator of progress is the body-fat test. There are many different ways of measuring body fat. The gold standard, and most accurate, would be hydrostatic weighing in which the subject is submersed in water. Hydrostatic weighing, however, isn’t practical in most settings. Skin fold body fat measurements, in which a skin fold caliper is used, tend to be the most effective both in a practical sense and in regards to accuracy. Measurements are taken at the chest, abdomen and thigh of a male and the tricep, suprailiac and thigh for the woman.

Circumferences are also a good indicator of progress used during assessments. Based on the client’s goals, circumferences give an indicator of weight loss and/or muscle gain.

The ebelling sub max test is also performed quite often in assessments. This sub max test is performed on the treadmill and gives a good indication of aerobic capacity and cardiovascular endurance.

Benefits of In home personal training

In-Home Personal Training Benefits

There are many reasons to hire an in home personal trainer. Maybe you haven’t done anything physical since high school gym class. Maybe you’re training for a specific goal, like running a marathon or completing a walk-a-thon. Or maybe you’re just not getting the results you want from your current program.

Whatever your situation, an in-home personal trainer can be instrumental to your success. No longer a luxury of the wealthy few, in home personal trainers can provide valuable guidance on how to get in shape quickly and safely. A finely tuned program should include:

Results!!!

Working with a professional trainer is much different than the average workout. When working with a personal trainer, the trainer uses his/her expertise to design an individualized program based on your goals. In addition, the intensity with a trainer, coupled with the trainer’s advice on nutrition, lends itself to much quicker results. Working with a personal trainer gives you accountability and consistency in your workouts and you’ll be amazed how quick you’ll achieve your goals!

Effective Exercises

An in home personal trainer can advise you on exercises you may not have the confidence or know-how to attempt on your own, especially at home. Multi-joint exercises-such as squats, bench presses and all their variations-can provide attractive results when supervised by a knowledgeable professional. And, they help use your valuable workout time efficiently. The goal is quality, not quantity.

Proper Intensity

An in home personal trainer can choose weight levels for optimum muscle building, and see that they are increased at the appropriate rate for your fitness level and goals.

Progression and Variety

If you train in exactly the same manner for extensive periods of time, your body will adapt to the monotony, and stop responding, no matter how good the training program. Varying your program-both the exercises and weight levels-not only keeps you interested, but also ensures that your body keeps progressing.

Recovery from an Injury

Whether you are returning to exercising after an illness or injury, or just have a nagging back or neck pain, an in home personal trainer can recommend specific exercises to build your strength and ease your symptoms.

A your goal is our goal approach

Our mission, as personal trainers, is to use our knowledge and abilities to help you achieve the goals that you have set for yourself. Our personal trainers, especially at the initial consultation, will constantly ask you about your goals. Your goals are our goals. If you succeed, we succeed. At Every Body’s Personal Trainer, our clients are also our friends, and we do everything we can to help our clients do their very best.

Fun!!!

Sometimes what can hinder progress is the fact that the exercises and routines have just gotten monotonous. Our personal trainers will introduce a variety of different exercises and routines that will actually make working out fun! What a novel concept…We take a variety is key approach and we’d love to help you break out of that exercise rut.

Ten Great Tips to Achieve a Great Body

1.)Map out a plan-getting in great shape requires having a plan of action. Without a plan a fitness regimen has no direction and will not succeed.

2.)Set goals-goals keep you focused and ensures progress. Make sure to set realistic, measurable, and attainable goals. Make sure to set short term, intermediate, and long term goals.

3.)Keep a dietary log-nutrition is the difference between somebody who looks in great shape, and somebody who just works out. Keeping a log will help to keep you more cognizant of what you are putting into your body.

4.)Get everybody on the same page-when trying to succeed in an exercise program, it helps to have significant others, siblings, children, etc aware of your goals. This can help with adherence as well as motivation.

5.)Lift weights-lifting weights will help to add muscle tissue, which burns way more calories at rest than body fat. Lean muscle will increase your metabolism and give you that “tone” look.

6.)YOU MUST DO CARDIO-you can lift all the weight you want, but the cardio will melt down that body fat so that you can see the fruits of your labor. Cardio must be done at least three times a week for at least a half an hour. Keep the intensity high, get in the target heart rate range.

7.)Be consistent-exercise and nutrition only work if they are done consistently. YOU MUST make sure you get your workouts in, if you do not, do not expect the results you desire.

8.)Be intense-anybody can step foot in a gym. Those that get the results reach deep, and give it everything they have.

9.)Have fun-the more fun you have in your program, the more likely you will stay with it.

10.)Don’t give up-exercise adherence is very low, and for good reason. Exercise is not easy, however, those who do not give up or get frustrated WILL see the results.

Article from www.personaltrainersva.com

Great New Personal Training Website

We would love to draw your attention to a great personal training website we found.  The site is www.everybodyspersonaltrainer.com .  The site offers great motivational advice, fitness and diet, and personal training in Maryland and Virginia.  Check out this site for it’s great quality of information and guidance.

Why use a personal trainer?

Accountability

Lets face it, how easy is it to skip workouts?  Sometimes things can get so crazy, and exercise gets put on the back burner. 

However, with an in home personal trainer, you have an appointment.  Our trainers will show up at your door rain or shine, no matter whether you feel like working out or not.  We will give you accountability, thus yielding quicker results.

Results

Working with a personal trainers is a proven way to quicker results.  No more missing workouts, and performing ineffective exercise and routines.  Our trainers will write a program specifically based on your individual goals, and be there to execute the plan.

Safety

Performing exercise incorrectly is an easy way to get hurt.  Our personal trainers will make sure that you are using the proper form to prevent any injury that could potentially occur.

Motivation

We could all use some extra motivation from time to time.  The truth of the matter is that there are going to be times when you do not want to workout.  However, our in home trainers will be there to push you, motivate, and encourage.

Fun

Yes, exercise can be fun.  Our fitness pros will use their creativity to make your sessions fun and different.  Whether its taking the session outside on a nice day, or iincorporating some boxing, our trainers will keep your program fun and exciting.

Personal trainers in Maryland

Find great personal trainers in Maryland at www.personaltraininginmaryland.com . 

Personal trainer locations in Maryland include: Ellicott City, Towson, Timonium, Pikesville, Columbia, Annapolis, Arnold, Severna Park, Glen Burnie, Hunt Valley, Elkridge, Laurel, Gambrills, Millersville, Crownsville, Silver Spring, Rockville,  and more.

If you have any information you would like us to add on great personal trainers in Maryland, just drop us a line.  We look forward to bringing you great information on personal trainers in your area.

In home personal trainers in Maryland, Virginia, and PA

Fairfax, Arlington, Alexandria, Manassas, Herndon, Reston, Annandale, Chantilly, Leesburg, Springfield, Woodbridge, Oakton, Vienna, Tysons Corner, Ashburn, Sterling, Falls Church, McLean, Vienna, Gainesville, Burke, Sterling, Centreville, and more…

Owner, Eric Leader