All posts by NTrainers

What is High Intensity, Interval Training?

April 19, 2015

Many people who hear the word cardio cringe as they picture never ending hours on the elliptical, endless, boring jogs, and strenuous movements they get tired just thinking about. If you are one of those people who are looking for a better way to lose weight fast, have more energy, and feel better about yourself, then high intensity interval training is just what you have been searching for.

High intensity interval training (HIIT) is a form of cardio that is far superior for fat burning, and it takes much less time than traditional cardio training. There are also no long and complicated routines that you need to memorize and follow — HIIT simply involves alternating low intensity exercise with extremely intense bouts of exercise. For example, sprinting for thirty seconds, then walking for sixty seconds is HIIT.

Why HIIT is best for fat burning?

When exercising at higher intensities, you are able to burn more fat than longer periods of more sedate physical activity. Additionally, you are able to maintain a high intensity workout for much longer when doing HIIT as opposed to a steady state, meaning that you will burn much more fat overall. The other bonus to HIIT comes after you have completed your workout. Known as excess-post exercise consumption, or EPOC, your metabolism stays high, working to burn even more calories for up to twenty-four hours after you have finished your HIIT.

Getting started with HIIT

The best way to ensure that you are completing your HIIT workouts properly is by using a personal trainer, such as personal trainers in Brooklyn. Working with Brooklyn personal trainers makes sure that you are getting the most out of every alternate interval. They will push you to give your best performance and work towards the goals that you have set for yourself.

Besides superior fat burn, there are several other benefits that you will get from doing HIIT with a Brooklyn personal trainer:

  • Increased lactate threshold
  • Increased aerobic capacity
  • Improved sensitivity to insulin
  • Creation of the anabolic effect

Contact a Brooklyn personal trainer today to start reaching your weight loss goals!

 

And Boxing For All

April 18, 2015


It is considered that boxing is a man’s world, the entrance to which for the fairer part is strictly prohibited. However, this is not true. The modern world is, fortunately, “open” in the same way, for both men and women. Many experts point out that the boxing have a great influence on the female figure and also helps to overcome a lot of complexes, promotes greater self-confidence, sociability, and helps eliminate unnecessary fears.
 

Benefits of boxing lessons:

boxing-gloves.jpg    Boxing is an active sport. Of course, there are some ladies who prefer to deal with it professionally, performing on the ring in its category and win some prizes. But if there no desire to become the second Rocky -girl then boxing fitness is an ideal exercise to keep yourself in shape. In addition, if you exercise too hard, eventually you will not only burn the fat, but lose many signs of the actual fact that you represent the better half.

   However, today we will talk about the positive impact of boxing on a woman’s body and spirit. Firstly, this sport involves the work of absolutely all muscles of the body. In other words said you don`t have to concentrate on particular part of your body during a workout. You can be sure 100%, boxing fitness will involve all groups of muscles to work at the same time, all the time. An active load on legs, arms, back, abdomen, neck and so on.

Secondly, during a workout great amount of calories is burned which helps to accelerate metabolism.   However, it is very important to box only under the constant supervision of a professional trainer. The female body is quite fragile and does not have the same strength as male`s body, so if you do not seek professional help, you can get injuries of varying severity.

   Despite the fact that boxing is considered a totally men`s sport more and more women in today`s world  choose boxing as their direction of fitness, which not only keeps the body in excellent tone, muscles in the fortress, the skin in perfect smoothness (no cellulite), but also gives a lot of confidence. The realization that a woman can protect themselves and their loved ones, getting rid of the set of complexes and fears and thus stay in a positive frame of mind-among many of the important benefits of boxing fitness to addition to physical health.

Balanced, Healthy Shoulders

April 13, 2015

 Lisa snow personal trainerBy Lisa Snow, personal trainer and Corrective Exercise Specialist

Are your shoulders feeling tight or sore?  While I generally recommend foam rolling, it tends to work better for larger muscle groups such as the quads (front thighs), hamstrings (back thighs), ITB (outer thighs), and upper back.  The shoulders generally benefit from a gentler approach.  First, see if you are restricted in either internal or external rotation.

shoulder internal rotationTry standing with your back to the wall.  Then reach your elbows out wide, and try to bring your hand up to the wall beside your head (external rotation), and down toward your waist (internal rotation), without your head, upper back, butt, or elbows moving off the wall.  Don’t force it, but notice which direction feels tighter.  Also observe whether the right or left shoulder is tighter.  If possible, have a friend take a couple of photos with your camera or phone, showing the range of motion you have on each shoulder.  If you choose to work on shoulder mobility with a massage therapist and/or personal trainer, you’ll be amazed to look back at your “before” photos six months from now!

 

shoulder-towel-stretchMany people find that their external rotation is weaker, and strengthening the muscles that do that motion tends to get a lot of attention from both trainers and physical therapists.  But an equally common problem – tightness on internal rotation – often goes ignored.   One stretch you can try by yourself is to reach overhead with one hand (as if you’re about to do a tricep stretch), holding a towel.  Reaching behind your back, grab onto the towel with your other hand.  Try to climb down the towel with your top hand, and/or up the towel with your bottom hand.  Go slowly!  If it hurts, you went too far.  Just backtrack an inch instead of giving up on the stretch.  If you’re working with a massage therapist or a physical therapist who does a lot of manual therapy, ask them whether releasing your pecs (including pec minor), lats, coracobrachialis, rhomboids, and other surrounding muscles might be helpful.

 

Lisa Snow is a Manhattan personal trainer specializing in customized fitness for older adults and post-rehab for all ages.  

The Habit of Stress Eating

celeryBy Alex Discolo

Stress Eating is extremely common among teenagers. Whether you’re studying for a test, finishing up a lot of homework, or even just stressed by the things most teenagers are often stressed by, teenagers often find themselves turning to food as form of comfort. Personally, I find that eating while studying is one of my worst habits. I see it, as almost a way to make studying a little less miserable because I get to have a snack while doing it. However, all that my snack does is hurt me later on. I find that I get so caught up in my studying that I lose track of the amount of food (and therefore calories) I am consuming. Most of the time I’m not even hungry yet I still snack, often till the point of feeling ill.

wheatWhile, many teens run into the problem of stress eating, there are several ways to deal with it. I have recently found that going to my town’s public library is a great way for me to stay away from junk food and mindless eating while studying. Since my library doesn’t allow food, there is no way for me to get the “study munchies!” if I find that I can’t make it to the library for the day I eat a snack before I start my studying. This way I’m not so hungry when I begin my work which lessens my chance of wanting to grab something to eat. For those who really cant seem to get away from their habit there are ways to refine it and make it into a healthier habit. People tend to snack on crunchy things like chips or pretzels but there are healthy alternatives.

crackers  Some of my favorites are carrots, sliced apples, or celery because they still provide me with same crunch that I crave yet are a lot healthier. If you are studying for long periods of time, sometimes snacking is actually necessary. In this case, I suggest you take a little time and plan ahead. Have healthy, nutrient rich, filling (and crunchy) snacks readily available once you have already sat down to study so you don’t reach for that bag of chips. Again, here are some of my favorites, celery stuffed with peanut butter, whole grain crackers with low-fat cheese, and avocado toast (whole grain toast w/ avocado mashed slightly and spread on). And, if all else fails, sometimes a piece of sugarless gum tends to do the job!

Outdoor Training With Views of New York City

When it comes to exercise, a lot of incentive comes from trying different routes for your run or seeing different scenery. For a New Jersey personal trainer, there is nothing better than helping your clients find a great location to do their workout. These locations can be anywhere that provides an inspiring view of the New York City skyline or showcases the uniqueness that is the city itself.

Some Hoboken personal trainers know of some of the most appealing locations that show off the beauty of NYC while providing a worthwhile location for a workout. For swimmers, there is the Floating Pool Lady, a barge with a seven-lane pool on board. The barge is docked in the Bronx at Barretto Point Park. It was the site of the time trials for the Olympics in 1936. This provides a great history and an incentive for swimmers who get to be part of the history with every stroke.

Meanwhile, an enthusiastic cyclist can join a Saturday morning ride through the Union Square Greenmarket, and a runner can choose to run barefoot through Prospect Park with the Barefoot Brooklyn Meetup Group. Regardless of your preferred routine, there are great locations to complete your workout and give you a fresh perspective, a reminder of why you love the exercise you do. Working out with NYC natives can also be a great opportunity to share experiences and learn from them why they love the city as much as they do.

These and other ideas are in the arsenal of many personal trainers in Jersey City, allowing exercise devotees new ideas to stir up their predictable routines. Getting to enjoy the unique look of NYC while completing a daily exercise routine is just another incentive to get in touch with a trainer and find the right venue for your next round of exercise.

Get in Shape Before the Spring Work Outings

Have you been slacking over the winter? The cold weather and a need for new sneakers kept you indoors more days than out? If you are worried about getting back to where you were in the fall before the spring weather hits, it may be time to hire a Midtown East personal trainer. Hiring a professional to help you get back to the way you were training during the warm weather will be a big step toward moving forward and being able to note the progress this spring.

Upper East Side personal trainers and personal trainers in SoHo are available to help you find venues to do workouts now, despite the cold weather. They can point you in the right direction and make sure you are keeping up with the goals you have set. They can help you set new goals if you aren’t ready to tackle previous ones, or if you happen to have completed them and aren’t sure what to strive for next.

Training in different seasons can be a challenge. Still, having a personal trainer to work with you and get you to see past the cold weather and the struggle to get in better shape means you are that much closer to success. A small step forward is incentive, and each successive step means you feel better about it all.

Spring weather means an increase in outdoor groups ready to tackle the workout and enjoy the weather together. You know people you see at the gym or your coworkers will be getting in touch to have you join them at various very fun but very strenuous exercise-related events. Instead of staying home this spring, be ready to pencil it into your calendar and go have fun with other exercise-minded people. Be comfortable being a part of those groups by getting back into your exercise regime now.

Barbell Curls Are Not Enough For Strong Arms

A lot of people exercise and lift weights to get greater upper arm strength. If you are one of those people, don’t expect to be able to significantly increase your upper arm muscle definition with simple exercises like barbell curls.

Instead, look to the professionals for guidance. Any Upper West Side personal trainer, Midtown West personal trainers and even personal trainers in Flatiron understand the importance of a variety of exercises and workouts in order to improve the muscle tone you want to focus on while keeping your other muscle groups balanced and your overall exercise regimen reasonable for your body.

This is true no matter what your past experience and regardless of your body type when you start working with the trainer. They can help you understand what you have to do based on your personal starting point and your goals. They can work on your routine and help you keep track of progress so you maintain focus on moving forward.

Creating a balanced exercise routine is good for you all around. Still, you can have days to focus just on your arm strength and tone. This can mean you find the success you crave and also work to achieve a better overall physique. Working with a trainer to achieve these goals can help you achieve them faster and add relevant experience along the way. Pursuing stronger arms on your own is not impossible, but it can be a challenge and take longer if you don’t have the experience of a trainer to help you achieve your dreams.

There are many arm exercises you can use to create toned biceps and triceps. There are machines and various other details that go beyond barbell curls. Get in touch with a Flatiron personal trainer today to get a better idea of all that is involved to get the arm strength and tone you dream of achieving.

Beat The Spring Rush, Start Now With a Personal Trainer

April 5, 2015

running

As the winter starts to wear on everyone’s nerves and people start thinking spring, the schedules of many a New York City personal trainer will fill up. If you are hoping to get into shape and want to get a head start on the warmer seasons, now is a good time to start looking up those New York City personal trainers and making calls.

Many people will look to personal trainers in New York City to help them find an exercise routine that works for them and focuses on the areas of their body they feel need the most work. These people will be setting up a schedule that works with their busy work day or their travel plans. For you to ensure you find a great trainer that is available when you are, the time is now to get the idea in motion.

There are many locations in NYC to work out. These locations can be worked into your exercise routine and help you find incentive to keep working out and enjoy the experience while you are doing it.

Training for a marathon or other activity takes time. If that activity is in the fall or next year, now is the time to be finding a great trainer and getting in shape, starting out with the basics. Make a plan and find the trainer that will help you stick to that plan. Trainers will be hard enough on you to ensure you are doing what you need to without causing you to feel like it’s a worthless attempt to be healthy. Remember, the time to start the planning with a trainer is now. So make an appointment today with a great trainer that has the experience to help you succeed with your exercise goals.

The Safety Hazards of Not Racking Your Weights at The Gym

Understanding the potential safety issues while exercising is a gym is a very important part of exercising and not becoming injured. Working with a trained and experienced NYC personal trainer is a good way to ensure you learn the right way to work out in a gym. This is not only for your benefit but also for others who work out at the same gym.

Finding your personal trainer at the gym you already belong to can be a good idea. They are familiar with their surroundings and can help you learn things you might otherwise miss. Talk to other gym members who have worked with the trainer you are considering. Make sure they had similar expectations to what you have and managed to achieve their goals. Then you can have a conversation with the trainer to determine the plan of action.

Hiring NYC personal trainers is more than picking a name out of an Internet search. Have goals set that allow you to pick a trainer that specializes in a certain area of exercise. Look at satisfied client reviews to be sure that trainer is someone you can work well with and who will understand your expectations for training.

There are numerous personal trainers in NYC that can help you achieve the success level you hope to find. Still, you need to do the right research to be sure the trainer you choose will be good for you and will help you understand all the important aspects of a regular exercise regimen. This includes the safety aspects like how to be safe weight lifting at the gym or protecting yourself from shin splints while running. The most basic aspects of exercise are equally important to long-term training for a marathon. Choose a trainer that understands this and can help you succeed.

Create a Home a Gym with Small Multi-use Equipment

March 28, 2015

Exercising at home can be a great way to get in shape and stay that way. Not having the additional commute time to the gym is a great incentive, as is the fact that time can be devoted to exercise and you have additional free time for other parts of your life. Hiring a Staten Island personal trainer can be helpful too, and they don’t have to be met at a gym where you pay an arm and a leg to be a member.

Staten Island personal trainers can help you set up a great home gym on a reasonable budget, create a workout routine that hits all the important muscle groups and help you maintain that exercise routine even on the days you never want to move again. Personal trainers know about motivation and experience and usually can find a way to help you get past your struggles and keep improving muscle tone and decreasing body fat.

Finding reliable and respected personal trainers in Staten Island is simply a matter of research and discussion. Ask around at work, talk to friends and even neighbors. Someone is bound to be working with currently or have worked with a great personal trainer in the past.

You can find that reliable trainer and get in touch. Let them know you hope to utilize small multi-use equipment to create a great home gym. Give them an idea of your budget and let them start suggesting equipment and layout. After that you can talk about exercise routines and plans to create and maintain a routine that will best use your home gym and give you a head start toward the body you are hoping to attain. Time and effort are then all you need to find success and keep moving toward a better, healthier lifestyle.