We May Be Down But We Certainly Are Not Out !
The facility may be empty during this shut down. However, spirit of proper and intense strength training is still in the air here at Personal Health and Fitness, LLC (phandf.com).
We have the best strength equipment and tools around along with an experienced staff who is chomping at the bit to start back working with our awesome clients!
I DON’t HAVE TIME
According to recent research regarding exercise, great results can be had with workouts that do not require very much time!
One form of exercise , strength training, can actually improve strength, cardio and flexibilty .
Proper strength training will absolutely change the body like no other form of exercise and actually requires little time if one knows how to perform this type of exercise.. if you are one who does not know how to perform strength training in this manner, it would be wise to take the time to research and learn or pay the right trainer to learn/ and or practice this style of strength training. Safe, sensible and progressive strength training will have you feeling and looking better in short order.
https://www.ncbi.nlm.nih.gov/pubmed/30376511
GETTING STARTED ON THE RIGHT FOOT
Good intentions, more often than not, soon become things of the past because a very high percentage of people do not understand how to exercise properly and either get injured, make very little progress or get burned out. Within the first 4-6 weeks, many of the resolution people quit .
How can this be righted? There are many areas in life where we go to get help........financial, medical, spiritual, mental, etc. For example, I pay someone to do my financial planning/retirement for me so I don’t have to think about it or do the daily homework to apply my money effectively. If your health is important to you, you should consider getting the best help you can afford! Proper and safe exercise/strength training will change you like nothing else!
Exercise Correctly and Efficiently Time-Wise
Let me say this right now! Anyone can get great results from strength training with very limited time involvement. The keys to this are 1) plan 2)use good form 3) great focus on targeting the muscles 4) keep your rest between exercise to a minimum 5) train the largest muscles in the body
Most people are not educated enough on how to do this. If this is you , do some research and find a trainer in your area who can provide this type of workout for you. There are a large number of trainers available in today’s exercise industry but FEW are capable of providing a safe and effective workout with time efficiency.
Example: We have client who told us he has used trainers on and off for the last 30 years. After a few sessions with us , he told us that he had never experienced the teaching and attention that he received from our trainer working with him. THIS IS HOW IT SHOULD BE !
Personal Health And Fitness, LLC
Phandf.com
Time Efficient Exercise With Great Results
One does not need to spend excessive time exercising daily. Some people like to do so........Fine. But what about those who want to get it done with time efficiency?
Strength training is the route to better STRENGTH AND CARDIOVASCULAR health!
Our model, at Personal Health and Fitness, has been fine tuned over approximately 30 years based on research and experience. Our clients conveniently schedule their sessions and get in and out quickly from 2 to 3 times per week. Some clients like 30 minute sessions and other prefer 60 minute sessions.
The bottom line is that it only takes roughly an hour per week to stimulate muscle gains and cardiovascular function when performed properly. Combine proper strength training (increased metabolism) with caloric adjustments and healthy eating habits and the full circle of health is realized with fat loss.
It is not difficult to do. It simply requires commitment and consistency.
What Are The Benefits Of Strength Training?
Most people do not have a full understanding of strength training and the benefits available with a properly and regularly performed routine.
For example, most guys think strength training is to make them look better or more attractive. Many women think strength training will make them bulky or they simply do not work hard enough to get the maximum benefits from their routine.
Strength training can benefit anyone all the way up to the end of life. Here are many of these benefits:
Add muscle
Add strength
Increase metabolism
Lose fat
Improve blood chemistry
Reduce blood pressure
Strengthen the cardiovascular system (as effective for the heart as is cardio exercise)
Improve balance (number 1 method available to do this!)
Improve esteem/ confidence
Improve physical performance (whether it be a sport or daily living tasks)
Reduces joint impact due to stronger muscles
Reduces joint pain (when performed properly)
Achieve the best/most results for the amount of time spent exercising compared to other exercise routines
Etc..........
I could go on and on
If time is an issue for you, learn how to strength train properly and do it consistently. It will save you time and possibly your life!
Exercise for 2021 - Free Weight or Machines
Which Should I Use For Strength Training?
Let’s get into the pros and cons of each type of equipment.
FREE WEIGHTS
PROS -
* balancing a free bar/weight works assister or stabilizer muscles
* if one must be tested in a specific exercise (I.E., bench press) or is competing in a competition, that specific free weight exercise must be practiced so that the nervous system can adapt to the movement pattern associated with that exercise
* the cost to purchase the equipment is lower than that of machines
* less space is required
CONS -
* the strength curve is not efficient. Gravity makes the weight more difficult when the bar/weight is traveling straight up or down
* less safe than machines
* requires better control of movement to maintain safety
* effective range of motion is less than that of machines
* limited variety/exercise selection
MACHINE EXERCISES
PROS -
* very efficient strength curve
* allows more resisted range of motion for a given exercise when targeting the muscles used in that exercise
* machines were created with variable resistance so that the muscles work against the same resistance at each joint angle throughout the exercise
* requires less balance when performing the exercise
* very efficient at targeting the desired muscle group
* safety level is usually greater than free weight exercises
* clients who are greater in age can exercise more safely with machines
* spotter is necessary with many machine exercises
*more time efficient workouts are typically allowed due to less set up effort and time
CONS -
*more expensive to buy
*requires more space
*if competing in a lifting competition, not as effective for training the body for the specific exercise to be used
A good mixture of machines and free weight exercises, in my opinion, is the best way to exercise. However, subjects who are older should highly consider using machine exercises especially considering the desired intensity needed to get the best results in the safest manner. Even some young exercisers should consider using machine exercise for safety.
