Ontarians are busy, active people who take part in all kinds of sports and recreational activities. That’s the great thing about living in the greatest province, in the best country in the world – there’s never a shortage of things to see and do. From swimming in the summer, to snowshoeing in the winter — or simply keeping up with the kids — we love to get out there and enjoy the outdoors.
With the turn of the calendar, I know many Ontarians take the opportunity to reflect on their health and fitness. You may put some thought into what you can do to get even more out of your everyday life — or to bring your fitness to the next level.” – Posted by Dalton McGuinty
Here’s a little workout vid I made of client and friend Karen Hong. She competes in fitness model and bikini depending on the organization she’s competing in. This lower body workout focuses primary on her glutes and surrounding tie-ins. It gets pretty fun and intense, so sit back, enjoy and learn a thing or two on how we get the job done!
For more information on training with Renaldo, visit www.razorgairy.com
Have you ever worked out routinely for a month and noticed some muscle growth, but no real definition or form? Well you’re not alone, and the reason this happens is, while you might have been working out your biceps for example, you were not working out all of your bicep!
If you are not a personal trainer, chances are you don’t know the many more precise muscles that make up each muscle group. This can become a massive handicap if you are trying to put together your own weight training routine.
During this series we will explore the various areas of every muscle group and the best exercise for each specific muscle.
Pt.1 – The Bicep
When it comes to biceps, the most common mistake is thinking that your average arm curl is adequate. Well, this is hardly the truth!
Your bicep is made up of two parts, a long head and a short head. Whether you are trying to build mass or tone and define, it is very important that you work both the long and short heads equally for proper muscle development.
The best exercise for the long head is your average arm curl. In order to focus on the short head the best exercise is the hammer curl. A hammer curl is like a regular arm curl; however, you’re your palms are facing inwards, just like when using a hammer.
For best results, do both types of curls using a preacher bench. A preacher bench will hold your arms on an angle for maximum muscle isolation. That means that the movement in the exercise will be made by your biceps alone, without help from the muscles in your shoulders and back.
Steps to success:
On your bicep day make time for both types of curls.
Alternate which type of curl is your starting curl each time you work on your arms.
Record the weight that you used and the number of reps/sets to track your progress.
When you are ready to focus on your cardiovascular health, the most important number that you will need to know is not your weight, locker, or gym phone number; it is your Target Heart Rate. Knowing your target heart rate will ensure that your work is not done in vein and that you are working at your maximum potential (60 – 80% of your maximum heart rate).
To find your target heart rate you must first start by calculating your Resting Heart Rate. You can find this by counting the number of beats from your pulse for one minute.
Next you must calculate your Maximum Heart Rate. The formula for finding out your maximum heart rate is: 220 minus your age.
Now find your Reserve Heart Rate. You can find this by subtracting your resting heart rate from your maximum heart rate.
Take your reserve heart rateand multiply it by 0.7. Then take that answer and add your resting heart rate. This final answer is your Target Heart Rate.
Ok, so now you have the magic number (your target heart rate) and this is how to use it. During your next workout take your pulse by counting the beats for 10 seconds. Take that number, multiply it by six and that is your heart rate. The goal is to keep your heart rate as close to your target as possible.
TIP: A DIGITAL, WRIST WORN HEART MONITOR WILL ALLOW YOU TO WATCH YOUR HEART RATE IN REAL-TIME WITHOUT HAVING TO CALCULATE IT
If your heart rate is too high above your target, slow down. Keeping a high heart rate will overexert your body, and prevent you from working out long enough to attain the maximum results. Likewise, if it is too low, you are not working hard enough to achieve results that you need. The old adage proves true again, “work smart, not hard”.
Steps to success:
Calculate your Target Heart Rate
Specify time intervals during your workout to stop at and check your heart rate
Record the length of time that you are able to maintain your workout at your target rate
Record and compare your results every week in order to track your progress