The Fitness Journal

Cardiovascular or aerobic training is exercise that uses the large muscles of the body for an extended period of time. Oxygen is an important part of the energy pathways for the muscles in this type of exercise. Activities that are aerobic in nature include walking, swimming, jogging, cycling and running. This is the type of training that comes to mind when most people think about fitness and weight loss, and it helps develop cardiovascular (heart-lung) health and fitness.

If you are not currently physically active, or are overweight, walking, cycling or swimming are generally considered the best cardiovascular training options. Walking is the easiest and cheapest option; all you need is a reasonable pair of walking shoes. Swimming is very useful if you have joint problems that could be aggravated by impact. Running or other more intensive or high impact exercise is not recommended for people just beginning an exercise program especially if they are overweight.

Aim for 30 minutes a day 5 days a week.

If you are interested in me working with you to achieve your health and fitness goals, go to busy-fitness.com/
Train Smart, Love Life.
Wayne

When training for strength, power and muscle, I am a firm believer in doing basic exercises that work multiple body parts. When talking about the basics most people automatically think of the squat, deadlift and benchpress. These are all great exercises but for the more advanced trainer, there are a multitude of other exercises and variations that are very effective, that will keep your training interesting and make you work hard!

Some exercises to consider are snatchs, cleans, push presses, Romanian deadlifts, front squats, and hack squats. No machines or fancy equipment are required although a power rack should be used for some exercises. What you do need however is good instruction, well-developed movement patterns and the willingness to work hard. Most of these exercises have been around for ages, but many modern trainers have never used them, so you might have to hunt around for someone to show you the movements. Just remember these exercises are generally not recommended for beginners – you should have developed good lifting basics and kinaesthetic feedback before attempting these old school exercises.

If you are interested in me working with you to achieve your health and fitness goals, go to busy-fitness.com/
Train Smart, Love Life.
Wayne

Keeping a training and nutrition log can help you achieve your health, fitness and weight goals quicker and easier. Writing down your daily activities can give you a understanding of what elements of your training and eating patterns are working and which are the problem areas. Also many people don’t realize what habitual patterns they have, so keeping a log raises awareness and is a powerful tool in improving your results.

Some of the items that you can include in a log include

Food

What you ate

Amount you ate

Time you ate

Whether you were hungry when you ate

Emotions when you ate

Exercise

What type of exercise you did (reps, sets, distance etc.)

How hard you felt you worked (intensity)

How long you exercised

Time you exercised

Where you exercised

Whether you exercised with others or by yourself

Sleep

What time you went to sleep

How long you slept

You don’t have to include all of the above and you can include other items that are more relevant to you.

If you are interested in me working with you to achieve your health and fitness goals, go to busy-fitness.com/
Train Smart, Love Life.
Wayne