Newcastle Fitness Programs

Programs

We offer:

• Personal Training ONE on ONE (Max 2 people)

• Freestyle Fitness

• Targeted Fitness Programs

• Nutritional Planning

• Custom "Build It Yourself" health and fitness programs

Theories used include but not limited to;

Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It uses the force of gravity (in the form of weighted bars, dumbbells or weight stacks) to oppose the force generated by muscle through concentric or eccentric contraction. Weight training uses a variety of specialized equipment to target specific muscle groups and types of movement. (If there is a target muscle area that you would like to work this will be tailored into your program).

Tailoring Your Fitness Program

Establish your goals in short increments. Do you want to;

(a) Trim and tone your physique

DEFINITION: Reps 12-20 ,Sets 1-3, Rest between sets 30-60 seconds

(b) Build muscle size

HYPERTROPHY: Reps 6-12 ,Sets2-6, Rest between sets 1-1.5mins

(c) Increase Strength

STRENGTH: Reps 2-5 ,Sets 4-6, Rest between sets 3-4mins

Journal how you will attain your goals e.g. the number of workouts per week, type of activity, time of day for your workout, and how you will incorporate your program into your weekly schedule.

Incorporate the 4 basic components for a successful program; (1) Weight Training(2) Stretching (3) Nutrition (4) Aerobic Exercise

Choose a training method reflecting both your  present fitness level and you future goals.

Strength Training Program

1.Frequency. Exersize each muscle group 2-3 times per week. Allow a minimum of 48hrs rest for each muscle group worked.

2.Duration. A weight training routine should take anywhere from 45 minute to 1 hour to complete.

3.Fatigue. Try to fatigue your muscles within the suggested rep range.

4.Range of Motion. Moving through a complete range of motion allow the muscle to stretch before contraction and increases the number of fibres being recruited.

5.Speed of movement. Slow and Controlled

6.Rest interval. Allow a brief pause between sets to give the muscles a chance to partially recover before working them again.

7.Breathing. Never hold your breadth during any part of an exercise. General Rule Exhale on exertion and inhale on the return part of the exercise.

Exercise Order

When designing a strength training routine, always try to work the larger muscle groups first. Exercises that involve more than one muscle group should be at the beginning of the routine and exercises that involve only one muscle group should follow. This will prevent your muscles from becoming prematurely tired.

Order of Muscle Groups by size;

1)Upper Body    2) Lower Body  3) Abdominal and Lower Back

(Sample Routine Only)              

                     

EXERCISES

Bench Press

Lat Pulldown

Shoulder Press

Tricep Pushdown

Standing Bicep curl

Leg Press

Leg Extension

Leg Curl

Standing Calf Raise

Abdominal Crunch

Mixed Martial Arts 4 Workout Tapes (Conditioning)

Bas Rutten (El Guapo) Mixed Martial Arts Workout Tapes may be purchased at www.basrutten.com

He was the UFC Heavyweight Champion, a three time King of Pancrase.

Boy, are you going to love this, or wait a minute, maybe not. Either way if you do this workout you will get in perfect shape.

We are sure that you are going to love them because it is not “just a workout.”

Following these tapes will do a lot for you!

1.They will improve your stamina and power.

2.They will improve your speed.

3.They will improve your reflexes

4.They will improve your coordination between hearing and performing

There are 4 tapes in the series. Each tape has 2 sides. Side A has 2 minute rounds with 1 minute rest between rounds.(1/2 Hour).Side B has 3 minute rounds with 1 minute rest between rounds.(1/2 Hour).

You may shadow box, use the Thai Pads, Heavy Bag, Focus Mitts.

Tape1 Boxing Tape

Tape2 Thai Boxing Tape

Tape3 All Round Fighting Tape

Tape 4 All Round Workout Tape

(Bas's workouts are fast-paced, fun and effective. The strong boxing influence in his program has many benefits. There are the obvious fitness results including weight loss and a firmer, stronger and fitter body. Participants also learn a vital reaction/ self defence discipline).

Great Stress Release for Male and Female Practitioners.

Plyometrics is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports or as we get older. Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and inversion of muscle and surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal. Plyometrics is used to increase the speed or force of muscular contractions, providing explosiveness for a variety of sport-specific activities and keep muscular contractions as we get older at a heightened level.

   Call Us Today...

                          0429 652 375

Newcastle Fitness

Copyright (c) 2012 - Newcastle Fitness Co. All Rights Reserved.

Site Created Using CreateaFitnessWebsite.com

RECOMMENDING:  One-To-One Personal Training  -  Diet & Eating Plans  -  Tailored Fitness Programs  -  Fitness Education Resource

Fast, Affordable, Step-by-Step Web Marketing

for Health & Fitness Professionals