Tagged as: new west gym

How Hard Should You Work Out?

Around this time of year we see a large influx of members and a very common question I get asked is “how hard should I work out?”
Now like in most things, the effort you put in will reflect in the goals you achieve, but we need to be very cautious, as if we do too much too soon we can really injure ourselves. Statistically speaking January is the highest time for heart attacks in males in north America, this in part is due to the classic get in shape new year’s resolution. Classic “man syndrome” helps too when you look at a sedentary 45 year old male who decides to start running in January but thinks he’s still that 18 year old track star. Add to that the cold weather, which will restrict blood flow and hamper the lungs capacity you’re asking for trouble. That’s the worst case scenario folks. I’m not trying to put you off I’m just giving you some facts. So let’s look at how to approach this safely. I would strongly recommend a check up with your doctor if you’ve been out of the fitness game for a while.
For this we use an RPE scale (Rating of Perceived Exertion). There are a couple of different scales to use but the most simple and more common is the 10 point scale. This method is you gauging your exercise input and rating you exertion. Generally this is used more for cardio but it can be transferred to other types of training. The trick with this is where, which number should you aim to be at? And my professional answer is it’s impossible to say as there are too many variables. Please make note that the recommendations may not be for you, for example it can depend on your age, size, heart condition, blood pressure, your specific goals, lifestyle etc.
1: A walk in the park (literally at a slow pace with no hills)
2: Fast walking
3: Gentle jog or walking up a steep hill
4: Running a short distance for the bus
5: Sweating just a little, taking deeper breathes
6: challenge but manageable, getting warm
7: Tough
8: Very challenging
9: Extremely difficult
10: Absolute maximum
Now you may realize that with this scale it’s very individual as a walk in the park may be tiresome for some people. As an example I ask my clients to aim for a 5-7 on the RPE scale. Keep in mind I know my clients and have done a full health screen first. If you have any concerns or questions about this or any other health and fitness matters please ask me or any of the trainers at Dynamic and we’d be happy to help. We look forward to seeing you in the gym soon.

Q: How do I stay on track with my fitness goals I set in the New Year?

A:That is a great question that I get asked this time every year
from my clients and members alike.
Here are my top 5 tips to staying on track in the New Year’s:

1) Don’t wait until 2016 – start right now, a good plan start’s today not tomorrow!
With that busy Christmas/New Years schedule (eating & drinking).
Get a jump on that “filling time” of year and make it easier
to hold yourself accountable during the holiday period.

2) Write your goals down:
Why are you doing this? that’s a question
I ask all my clients, not just what are you goals but what are your
reasons for these particular goals.
Be honest and attach some emotion to your goals, it will mean
more to you if you do.
3) Tell social media:
Everyone loves Facebook, Twitter, Instagram
and Snapchat, let them know all about your goals. It will be harder
to break the habit when you know friends will be asking you
about you progress. Do a weekly or even daily post, even try
adding some pictures.

4) Give it time:
We’ve all heard the Saying “Rome wasn’t built in a day” that
goes for your goals too. I see a lot of people give up way to
soon because they didn’t see results right away. I’ve got news for you
it takes time and hard work, you didn’t get where you are
right now over night nor will you fulfill your desired goals
after 1 week in the gym. Stick with it and you will start to
see results. One step at a time!

5) Make it your new life:
I mean this should be part of a lifestyle change, although
we set short term realistic goals you should also
consider the future too. Once you reach your goals set new ones
play a sport, run a marathon, climb a mountain. The sky’s the limit!

As always the staff at Dynamic Fitness and myself are happy
to help you get started and reach your goals. Seriously consider a consultation or
booking some personal training to add solid structure, safety,
guidance and fun to your gym experience.

Be awesome and all the best now and into 2016!
Luke Ramnath and the Dynamic Health & Fitness Team

Dynamic in the Community

Our slogan is Committed to Fitness, Committed to You!

While we remain committed to serving the fitness needs of our community, Dynamic Health and Fitness is again committed to serving the needs of our community at-large.  Take a look at some of the causes we take pride in contributing to:

 

readers choice     4263563

mp-300x201     Juvenile-Diabetes1

terry-fox-run-2013      canadian_red_cross_logo

jinglebell5klast-door-logo

I’m working hard on my balance and stability for the upcoming Ski and Snow-board season, I’ve seen lots of Bosu’s in the gym. What do they do and will it help?

The Bosu Balance Trainer is an inflated rubber hemisphere attached to a rigid platform that looks like a stability ball cut in half. The name is an acronym that stands for “BOth Sides Up” — a reference to the two ways a BOSU ball can be positioned.
A Bosu is a fantastic piece of equipment and will definitely help with your balance and stability, mainly because of it’s versatility. Its unstable surface requires your core muscles especially the smaller stabilizer muscles that surround your joints — to work harder to keep you balanced.
The Bosu can be one of several pieces of equipment you use in your workout or it can serve as the  surface for your entire workout — either on the flat side or the dome side.  It can also aid in the rehabilitation of certain types of joint injuries.
USING THE BOSU: If you’re new to the Bosu, it’s a good idea to start by standing on either the dome side or the flat side to focus on and improve your balance. As your confidence grows, try different leg exercises or upper body exercises from a standing position.

The Bosu is also great for various oblique and core ab exercises. Normally, when you’re working your abs, you sit on the dome.

*CAUTION: while the Bosu’s unstable surface works your muscles harder, it also challenges your balance. Ask for help if your unsure of how to use it safely and correctly.