If you are just starting out or if your are currently exercising at a lower cardiovascular fitness level, Hamilton Personal Trainers  recommend a low exercise intensity level. This is considered to be a safe and effective starting point.  If your goal is to decrease body fat, and you are currently training at a low to moderate intensity, then you should gradually work towards increasing your cardio training level to a higher intensity (i.e. 65 – 85 % of maximum heart rate).  If you are already capable of safely exercising at a higher intensity level you may be able to begin your cardio training at 65 – 85 % of maximum heart rate.  Working at a higher level within your cardio training zone will help you burn more calories and fat in a shorter amount of time. If you are attempting to lose fat, cardio – training intensity should be increased only as your fitness levels permit.

MUSCULAR CONDITIONING:  If your goal is to improve your muscle tone and/or strength, weight training should also be included in our exercise program.  Your recommended weight/resistance training program should be determined by your current physical condition and goals.   Benefits of muscular conditioning include improved posture, decrease in body fat, which means your metaboic rate increases along with bone density and mass.  You will see evidence in your physical appearance and well-being. One of the positve benefits you will experience is and Increase in your Self Esteem.

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It is very important to realize that the type of exercise necessary to improve your health and physical fitness differs greatly from the amount of exercise required by a trained athlete to excel at their sport.  In nearly any sport it is common to find athletes who over-train because their competition demands high intensity training to achieve success.  But this is not necessary for someone whose goal is to improve their appearance, physical fitness, and/or health.l  Thus, for the majority of people beginning and exercise program, the key is to start slowly and work at moderate intensity to gradually achieve your goals.

There are many obvious lifestyle changes that you can make to improve your health, such as not smoking, eating properly and improving your stress management.  In addition, there are many simple lifestyle changes that can also make you healthier which involve becoming more physically active in your every day routine.  You can walk or cycle to work or the store rather than driving, or even get off the bus one or two stops early and walk the rest of the way home. Another way to increase your daily physical activity is by climbing the stairs rather than taking the elevator.  Every little bit helps;  doing anything that makes you more physically active will add to your regular exercise program and improve your health.

Since "being healthy" means different things to different people, everyone should establish their own individual fitness and exercise goals.  These goals should be discussed with your Hamilton Personal Trainer.  A balanced fitness program should include cardiovascular exercise to maintain the health of your heart and lungs, as well as weight training exercises to strengthen your bones and tone your muscles.  In addition, stretching exercises should be included in your fitness program in order to maintain the flexibility of your muscles and to reduce the chance of injury.

Leslie Wade