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Positive Steps Personal Training

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25.01.2022 Agility Agility or nimbleness is an ability to change the body's position efficient and effective manner. It requires the integration of isolated movement skills using a combination of balance, coordination, speed, reflexes, strength and endurance. A rapid whole body movement with change of velocity or direction in response to a stimulus."... Agility is a critical component in many sports, such as Football, Basketball, Soccer and Tennis. Any individual who is playing on a sports team will significantly benefit from an agility component programmed into their fitness training. Improved agility can also be applied to every-day life skills and can improve a person’s educational achievements, management skills and leadership.

24.01.2022 CORE STRENGTH AND STABILITY: THE MOST IMPORTANT FACTOR IN ANY EXERCISE PROGRAMME. You exercise programme and day the function of your day to day tasks, will only ever be as good as your core strength and stability. CORE IS THE STARTING POINT.... No matter what effort is put in: You can’t bench press more than your core will allow. You can’t run any further than your core will allow You cant stretch any more than your core will allow. Everything comes back to the CORE! No matter where motion starts, it ripples upward and downward to adjoining links of the chain. Thus, weak or inflexible core muscles can impair how well your arms and legs function. Properly building up your core cranks up your entire body. A strong core also enhances balance and stability. Thus, it can help prevent falls and injuries during sports or other activities. In fact, a strong, flexible core underpins almost everything you do. Email: [email protected] to do your Free no-obligation fitness appraisal.

22.01.2022 Basketball sessions available

21.01.2022 PROGRESSION AND REGRESSION You need good form, technique is everything. You need to be able to recognise if you start to fatigue and form and technique go out the window, or, on the flip side, if an exercise has become too easy.... The ability to modify an exercise through regressions or progressions, or what can be called micro-changes, becomes a critical tool in the training toolbox. An exercise regression is simply an approach to decrease the demand of an exercise or movement. Conversely, a progression does the opposite by increasing the demand incrementally through minor changes. There are many benefits to using regressions and progressions during a workout: Maintain your confidence. Avoid fatigue injury (if form suffers because of fatigue Maximising the benefits of exercise progress an exercise when it becomes too easy.

21.01.2022 Cold Thermogenesis: How Low Temperatures Boost Long-Term Health. What do drinking chilled water, taking a cold shower, ice bath, diving into the ocean in winter and polar bear plunges all have in common? They’re all examples of cold thermogenesis, or therapeutic cold exposure.... Immersing in freezing water may be uncomfortable, but exposing yourself to cold temperatures can boost metabolism, burn body fat, help muscle recovery and ward off disease. Cold exposure is also important for regulating body fat levels and can help promote healthy weight management.

20.01.2022 Cardiovascular exercise The most common type of exercise is cardiovascular exercise, also called aerobic exercise, which utilises oxygen and helps burn fat. This type of exercise has consistently been shown in numerous studies to improve cardiovascular and respiratory health. It conditions the lungs to be able to use more oxygen while increasing the heart’s efficiency by decreasing heart rate.... Cardiovascular programming aims to improve the delivery and utilisation of oxygen. Aerobic physical activity improves the heart, lungs, and vascular system.

19.01.2022 Super-setting A super-set is a form of strength training in which you move quickly from one exercise to a separate exercise without taking a break for rest in between the two exercises. Super-sets place an emphasis on stamina. The lack of a break between sets can be extremely challenging.... A super-set could be a set of 10 biceps curls followed by a set of 10 triceps extensions. It could also a set of 10 push-ups followed by a set of 10 dumbbell bench presses. One very common form of a super-set workout includes working two different areas of the body. For example, performing one upper body exercise (such as the bench press) and then immediately moving to a lower body exercise (such as the leg press).

18.01.2022 BODY MOVEMENT TERMINOLOGY Flexion The movement of flexion is where there is a reduction in the angle between bones or parts of the body. This term applies only to movement along the saggital plane. For example, when lifting an apple towards your mouth your elbow joint is undergoing flexion. Extension Is the opposite of flexion. Extension is where there is an increase in the angle between bones or parts of the body. This term applies only to movement along the sagittal... plane. For example, when you straighten out your knee that movement is referred to as extension. Adduction Is where there is a reduction in the angle between bones or parts of the body. This term only applies to movement along the coronal plane. For example, adduction of a limb is the movement of the arm or leg toward the midline of your body. To adduct your leg is to move it from the splits position to a the anatomical position. Abduction Is the opposite of adduction. Abduction is where there is an increase in the angle between bones or parts of the body. Movement of the arm or leg away from the mid-line of the body. As with adduction this term only applies to movement along the coronal plane. For example, abduction is where extending arms outwards away from your body as if to move to flap your arms to fly.

17.01.2022 Isometric exercise is a form of exercise involving the static contraction of a muscle without any visible movement in the angle of the joint. The term "isometric" meaning that in these exercises the length of the muscle and the angle of the joint do not change. Isometric exercises should be included in a strength training regime in order to improve the body’s ability to apply power from a static position and to improve the body’s ability to maintain a position for a period of time.

15.01.2022 Today's throwback photo!

14.01.2022 Rest and Recovery Rest and recovery is an essential part of any workout routine. Your after-exercise recovery routine has a big impact on your fitness gains and sports performance and allows you to train much more effectively. Unfortunately, most people don't have an after exercise recovery plan. Here are some tips to get your post-workout plans on track. Drink plenty of fluids... Eat healthy recovery foods Rest and relax Stretch Perform active recovery easy and gentle movement Ice Have extra sleep For those that exercise at a vigorous level, it becomes even more important to have ample recovery time in between vigorous workouts in order for your muscles to repair. This can vary from 24 to 72 hours.

13.01.2022 FREE INTRODUCTORY HEALTH AND FITNESS APPRAISAL! No obligations. I will establish your health and fitness goals and current base level of fitness, free of charge with no obligation. Bonbeach VIC and surrounding areas. Kick start an improved lifestyle!... Email [email protected] for all the information.

11.01.2022 Cardiovascular Exercise Heart rate zones Are you exercising at the right intensity? Using heart rate zones allows you to gear your cardio workout to the intensity that will obtain the results you want. Cardiovascular exercise relies on frequency, intensity, and duration to be effective. You know how often you exercise and for how long, but you need to know your heart rate to judge your intensity. ... If you know your maximum heart rate (MHR) you can use heart zone training to gear your workout to the correct intensity. Your maximum heart rate is as fast as your heart can beat. This varies for each person, but age is generally used as a guide for what your maximum heart rate is likely to be. Here are the general breakdowns of heart rate zones: Healthy heart rate zone: 5060% MHR Fitness heart rate zone: 6070% MHR Aerobic heart rate zone: 7080% MHR Anaerobic heart rate zone: 8090% MHR Red-line zone: 90100% MHR

10.01.2022 Progression and regression in exercise. You need good form, or technique is everything are just a couple of the staple statements you hear fitness professionals say. This is why personal trainers are known and hired for, making sure that the client is using good technique. What happens when a client starts to fatigue and form and technique go out the window? Or, on the flip side, what if an exercise has become too easy?... The trainer’s ability to modify an exercise through regressions or progressions, or what can be called micro-changes, becomes a valuable tool. The variables that influence micro changes are: Intensity Load Range Height Speed Body Position All these variables need to be rated in order of importance for each individual and related to the individuals goals. This is the type of critical information that when done correctly, will ensure you get the results you want for the time spent exercising.

10.01.2022 https://www.facebook.com/watch/?v=337220217565882

06.01.2022 High-Intensity Interval Training (HIIT) HIIT is a broad term for workouts that involve short periods of intense exercise alternated with recovery periods. One of the biggest advantages of HIIT is that you can get maximal health benefits in minimal time. HIIT involves short bursts of intense exercise alternated with low-intensity recovery periods. Interestingly, it is perhaps the most time-efficient way to exercise. Typically, a HIIT workout will range from 10 to 30 minutes i...n duration. The actual activity being performed varies but can include sprinting, biking, jump rope or other body weight exercises. Regardless of how it is implemented, high-intensity intervals should involve short periods of vigorous exercise that make your heart rate speed up. Benefits include: 1. Burns a lot of calories in a short amount of time. 2. Increases your metabolic rate for hours after exercise. 3. Helps you lose fat. 4. Helps gain muscle. 5. Improves oxygen consumption. 6. Reduces heart rate and blood pressure. 7. Blood sugar can be reduced by HIIT.

04.01.2022 Growth Happens When You Put Yourself Outside Your Comfort Zone. Challenges are a natural part of life. They can pop up at the most unexpected times, and rattle even the most headstrong of people. While there’s no way to truly prepare yourself for the unexpected, you can learn to embrace it by deliberately putting yourself outside your comfort zone and getting comfortable with the uncomfortable. We have all been in stressful situations I. Weather it by financial of nature, fac...ed death, a nasty health scare, or a relationship crisis. While circumstances like these are never welcome, you can be trained to deal with what life throws at you. Being fitter and working at your fitness outside your normal comfort zone will benefit you coping when life throws its curve balls

03.01.2022 Greasing the groove Don’t have tine to exercise? Think again! Try Greasing the Groove... Greasing the groove (GtG) is a phrase coined to describe what you’re doing when you consistently practice an exercise. My version is for time poor people, to multi task daily choirs with exercise." Examples: Jog whilst vacuuming. Multi task body squats each time you clean your teeth. Overhead press the iron 10 times after each 3 items ironed. Do high knees whilst making the bed. Stand on one leg whilst waiting in the supermarket line. With greasing the groove there is always time to achieve necessary fitness exercises.

03.01.2022 Training Zones Training zones are used to set the intensity at which they should be working to during an exercise activity. They may, for example, be exercising in ‘zone 3’ for 20 minutes. Training using zones is important because it means you can be sure your effort output is in sync with your goals.... Zones are only relative to individuals. Your training zone can't be compared to anyone else’s. It is a measure of the effort used whilst exercising. Definition of Training Zones: Zone 1 is a super easy effort, probably a 4/10 on the Rate of Perceived Exertion. Zone 2 should feel pretty easy as well, at least in the beginning. But you should feel as though you have to work if you've been doing after a period of time. Rate of Perceived Exertion = 5-6/10. You should be able to hold a conversation for the duration of this workout zone. Zone 3 This is an effort of about 7/10 on the RPE scale, and you can talk in one- to two-word answers. Zone 4 is your "Race Pace" zone - this is where you have burning legs and lungs and you can't keep the effort up for long. You know when you are in Zone 4 as your breathing is labored, your arms and legs get very heavy and all you want to do is stop. This effort is 8-9+ on the RPE scale. Zone 5 and up are for shorter efforts and these are usually 9+ to 10 effort levels on the RPE scale. These efforts may only last for a few seconds. Training in different zones have different benefits. For example a Zone 1 training session will help with the recovery process of your body. Zone 4 and 5 training may be required to replicate race conditions or to improve your power and ability to perform under duress.

02.01.2022 Working through COVID-19 restrictions conforming to the necessary protocols #staysafe! Here is Kitty working on her dribbling, stride stop and pivoting. We had ...lots of fun together! Thanks to Kitty's Dad, Charlie for the video! Great job Kitty! Email: [email protected] for more information on private coaching sessions.