I wrote this myself. Trying to motivate myself. Hope it helps you.
Fight, hold on, push your boundaries, give it hell. There are no last tries, only smaller than expected successes!
Thursday, May 14, 2009
Monday, May 11, 2009
New Ad On Kijiji
We have posted a new ad on Kijiji that is getting a great response. I offered $25 for the first consultation for any new clients and then $40 after that for a full 1 hour consultation. If anyone else is interested please let me know. Just e-mail me at al@fitclub.ca and we can get started! The offer is good until July.
A.J. McAlendin
A.J. McAlendin
Sunday, May 10, 2009
American College Of Sports Medicine - Weight Training Principles
ANY program works, you just have to stick with it and get it done. There are no miracle programs, each one takes dedication.
American College of Sports Medicine, 2009 (Applies to healthy adults.)
1) Optimal strength-training programs include concentric (muscle shortening) and eccentric (muscle lengthening) movements. It should include single and multi-joint exercises.
2) Maximize exercise intensity by training large muscle groups before smaller muscle groups, multiple joint exercises before single joint exercises; and high intensity before low intensity.
3) Beginners should start with 8-12 reps per set, 2-3 times per week.
4) Intermediate and advanced weight trainers should vary their program between 1-12 reps per set using a periodized program that systematically varies the volume and intensity of the workouts. 3-5 days of training per week.
5) Intermediate and advanced strenth trainers should work towards using heavier loads (1-6 reps max.) with 3-5 minutes rest between sets.
6) Programs designed to promote muscle growth (hypertrophy) should use loads equivalent to 6-12 repetitions maximum with 1-2 minutes rest between sets.
7) Power programs should include strength training and light-load exercises performed at fast speeds with 3-5 minutes between sets.
Incorporate these guidelines into your training program or let me design one for you! Keep it real and keep pushing the limits.
A.J. McAlendin
American College of Sports Medicine, 2009 (Applies to healthy adults.)
1) Optimal strength-training programs include concentric (muscle shortening) and eccentric (muscle lengthening) movements. It should include single and multi-joint exercises.
2) Maximize exercise intensity by training large muscle groups before smaller muscle groups, multiple joint exercises before single joint exercises; and high intensity before low intensity.
3) Beginners should start with 8-12 reps per set, 2-3 times per week.
4) Intermediate and advanced weight trainers should vary their program between 1-12 reps per set using a periodized program that systematically varies the volume and intensity of the workouts. 3-5 days of training per week.
5) Intermediate and advanced strenth trainers should work towards using heavier loads (1-6 reps max.) with 3-5 minutes rest between sets.
6) Programs designed to promote muscle growth (hypertrophy) should use loads equivalent to 6-12 repetitions maximum with 1-2 minutes rest between sets.
7) Power programs should include strength training and light-load exercises performed at fast speeds with 3-5 minutes between sets.
Incorporate these guidelines into your training program or let me design one for you! Keep it real and keep pushing the limits.
A.J. McAlendin
Saturday, May 9, 2009
Research For Those Who Like To Learn - Part 10
The question is:
Explain the importance of cholesterol in the diet.
Explain the importance of cholesterol in the diet.
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