January Jumpstart By Dirk Timm & Kristi Wass Have you found the right program to help you start the New Year off right and reach your goals? Check out ARFC’s January Jumpstart with Personal Trainer Dirk Timm, a program designed to help you to reach your desired weight in a progressive, functional manner and develop healthy habits. There are three principle guidelines to the January Jumpstart program to ensure you jumpstart the New Year towards your weight management goals. 1. Energy expenditure: For weight loss, the body needs a caloric deficit and progressively increased physical activity levels. We start with a goal of 150 minutes per week and work to increase activity levels to 200-300 minutes weekly to maintain long-term weight. By finding your basal metabolism, we calculate your daily energy requirements to make sure that you are in healthy caloric deficit. 2. Cardiorespiratory fitness: Increasing cardiorespiratory capacity means improving your fitness and endurance, and we will do just that! We will work from an initial goal of sustaining 30 minutes of aerobic exercise at an intensity of three-to-four (moderate to somewhat hard) before advancing exercise volume by 10-20 percent each week. This will keep you motivated and allow you to take ownership over your program. One example of how we will make interval training more enjoyable is to work to a playlist, which will include plenty of Bon Jovi, and increase the intensity for the duration of the chorus. 3. Functional movement and resistance training: We will straighten the body before strengthening it. Moving through stages of progression, we establish good joint alignment and muscle balance across joints to allow long-term integrity of muscles, connective tissues, joint structures, and nerves of the musculoskeletal system. Progression, for example, can combat a rounded-shoulder posture by first using isometric contractions, such as supinated reverse flyes pushing the back of the arms into the floor, to strengthen the rhomboids and posterior deltoids to correct posture. Once the body has been straightened, we progress into dynamic movements, external loading, and increased physical demands for each of the five primary movements: squatting, single leg stance and lunging, pushing, pulling, and rotating. January Jumpstart with Dirk Timm is a 12-week program meeting Mondays at 6:45am at ARFC’s South location. The class begins January 12. Additional workouts provided and nutrition accountability established through the My Fitness Pal app. Let January Jumpstart motivate you to develop healthy behaviors, overcome obstacles, and build confidence. This structured program is a step-by-step process that serves as a road map to your weight management goals. Are you ready to Jumpstart your January and turn your goals into real and lasting changes in your life? Registration required. See the front desk or website at amesracfit.
Posted on: Wed, 07 Jan 2015 15:03:54 +0000
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