I need to keep my heart healthy because I have a family history of heart issues. Will this program help me?
You need approval from a doctor before partaking in any physical activity. Once you get approval then this program is perfect for you because you are doing your cardio while doing strength training at the same time. You are also burning an insane amount of fat from your body, which can only be good for the heart.
Should I get approval from my doctor first?
Yes. You should get approved by a doctor before performing any form of physical activity.
What types of things do I need to bring to the camp?
You need to bring a water bottle, a soft mat and a positive attitude!
Will the instructor workout with us or train us?
No. Our Personal Training coaches are there to motivate, support and also ensure that you are doing the exercises in a safe and right way. You will often find that our coaches move around the class pushing each individual while making sure everyone does the workouts safely to avoid injury.
Can I do this class if I am a beginner?
Definitely! The classes are set up in a way that challenges all levels of fitness. We often have people who have little or no exercise experience paired up with advanced exercisers and they work out at their own pace. You make it as intense as you want it to be.
Will I get bored doing this?
You will not get bored doing this program because each workout is different from the previous workout. You will always be challenged by doing new exercises as well as completely new programs.
How do I stay motivated?
One of the best ways to stay motivated is to make yourself accountable. How do we keep you accountable? Well you first off you are accountable to your trainer. Secondly you are accountable to your boot camp teammates who will expect to see you in every class. Third you are accountable to yourself by setting goals and sticking with them.
Why tone up?
Making the effort to have toned muscles will mean you have strong muscles. Strong muscles are firmer – they look better – and they help avoid potentially debilitating bone and joint injuries. Doing strength training exercises can increase your lean body mass (the non-fat parts of your body), which raises your metabolic rate, so helping with weight management. (A kilo of muscle will burn 50 to 100 calories a day at rest whereas a kilo of fat will use up only about 5 to 7 calories a day.)
Is it time to hire a Personal Trainer?
If you need a motivating and positive support system to help you stay committed to your short and long term goals, then you need to hire a personal trainer.
Why is exercise important to me?
Exercise gives you energy. Think of your body as a rechargeable battery. Exercise recharges you! It helps control blood pressure, too. If you are diabetic, exercise can lower blood sugar. It aids circulation and helps you sleep. Exercise can also help keep your bones healthy.
Mood lifting chemicals are released in your brain when you exercise. So exercise can fight depression and help you feel more positive about your life.
I just don't have time to exercise.
Time management and ingenuity is the key when incorporating exercise to a hectic lifestyle. You get to exercise if you take your kids to the park or go riding bikes with them. In addition some people schedule meetings while going for a jog or when playing golf. Trudging to the gym is really not necessary as you can even do your exercise while sprinting up the stairs instead of taking the elevator. Taking the stairs is pretty much the same as using the step ladder at the gym.
Does regular physical activity burn off extra calories?
If you're overweight, eating healthfully and exercising regularly can help you lose weight safely and keep it off. And if you don't have a weight problem, physical activity and a healthy diet can help you maintain your current weight and reduce your risk of gaining extra weight in future years. Healthy foods are generally lower in calories and higher in nutrients than other foods, and regular physical activity burns off extra calories and keeps your metabolism healthy.
What is a healthy diet?
A healthy diet should include a good variety of nutritious foods. These include breads, pastas, fruits and vegetables. Eating breakfast is also an important part of a healthy diet. Keep fat and salt intake low and eat foods rich in calcium and iron. A good balance between exercise and food intake is important to maintain a healthy body weight.
How much exercise do I need?
To maintain or improve your fitness, you should exercise continuously at a steady pace for 20-30 minutes at least three times each week. To lose weight, however, you may need to exercise for up to 60 minutes four to five times per week. It may be more appropriate for some people to start with a shorter exercise period at more frequent intervals, depending on weight and fitness levels and build it up. You just need to start being more active than you are at present to start burning up existing fat while improving your fitness.
How long should I exercise each day to see results?
To see maximum results fast, you need to do what is called "muscle confusion". DO NOT do the same thing every day or whenever you exercise. Your body will get used to the same exercise and will not use any energy since it knows what's happening.
You need to get on a program that encourages different things every time you work out. Mix cardio, weight training, boxing,obstacle drills and kickboxing. One day do cardio, another day weight training, day after that boxing, and day after that obstacle drills and so on. Join Exerciseworks Boot Camp as is offers variety.
TRY to not get comfortable with your workouts otherwise you're not doing yourself any good. Always push and challenge yourself!
How frequent should I exercise?
It all depends on what your goals are. If you want to see faster results you will need to increase the number of days and potentially the intensity or duration of your workouts.
If you want to maintain your current fitness level, 3 times per week is a great marker to strive for, provided you workout at the same intensity level.
Can you exercise too much?
Definitely. More is not necessarily better.
Beginners should take a rest day at least every other day, while those who are more active should consider taking a rest day after a very vigorous workout or alternate exercise programs so that you're working different muscle groups.
You must give your body a chance to recover from the stress of exercising.
What are some warning signs I should look out for while exercising?
You should immediately stop exercising if you feel:
Unusual pain, such as pain in your left or mid-chest area, left neck, shoulder or arm during or just after exercising.
Sudden lightheartedness, cold sweat, pallor or fainting.
We understand that sometimes "life happens" and you have to cancel an appointment. As our clients we hope that you understand that our schedules are very tight and as they say, "time is money".
A 24 hour notice period is required if you are unable to attend a scheduled appointment. In the event of a late cancellation or failure to attend, that session will be forfeited.
If a client fails to appear for a scheduled appointment, Exerciseworks - Personal Training reserves the right to charge a no show fee equivalent to the personal training fee that would have been charged for the training session.
Please by mindful cancellation made by you, the client, due to personal illness/work/lifestyle etc is not the responsibility of Exerciseworks- Personal Training.
In the event that we have to cancel your appointment or a trainer is not available for your scheduled appointment, we will re-schedule that session and an additional session will be credited to you.
Exerciseworks - Personal Training does not conduct sessions outdoors in the rain or harsh weather conditions.
100 reason's why exercising is healthy.
1. Reduces your risk of getting heart disease.
2. Increases your level of muscle strength.
3. Improves the functioning of your immune system.
4. Enhances sexual desire, performance and satisfaction.
5. Helps you to more effectively manage stress.
6. Helps you to lose weight -- especially fat weight.
7. Improves the likelihood of survival from a myocardial infarction (heart attack).
8. Can help relieve the pain of tension headaches -- perhaps the most common type of headache.
9. Improves your body's ability to use fat for energy during physical activity.
10. Increases the density and breaking strength of bones.
11. Helps to preserve lean body tissue.
12. Reduces the risk of developing hypertension (high blood pressure).
13. Increases the density and breaking strength of ligaments and tendons.
14. Improves coronary (heart) circulation.
15. Increases circulating level of HDL (good) cholesterol.
16. Assists in efforts to stop smoking.
17. Reduces your risk of developing Type 2 (non-insulin dependent) diabetes.
18. Can help improve short-tem memory in older individuals.
19. Helps to maintain weight loss -- unlike dieting, alone.
20. Helps relieve many of the common discomforts of pregnancy (backache, heartburn, constipation, etc).
21. Reduces your anxiety level.
22. Helps control blood pressure in people with hypertension.
23. Reduces the viscosity of your blood.
24. Reduces vulnerability to various cardiac dysrhythmias (abnormal heart rhythms).
25. Increases your maximal oxygen uptake (VO2 max--perhaps the best measure of your physical working capacity).
26. Helps to overcome jet lag.
27. Slows the rate of joint degeneration in people with osteoarthritis.
28. Lowers your resting heart rate.
29. Helps to boost creativity.
30. Reduces circulating levels of triglycerides.
31. Helps the body resist upper respiratory tract infections.
32. Increases your anaerobic threshold, allowing you to work or exercise longer at a higher level, before a significant amount of lactic acid builds up.
33. Reduces medical and healthcare expenses.
34. Improves ability to recover from physical exertion.
35. Helps speed recovery from chemotherapy treatments.
36. Increases ability to supply blood to the skin for cooling.
37. Increases the thickness of the cartilage in your joints.
38. Gives you more energy to meet the demands of daily life, and provides you with a reserve to meet the demands of unexpected emergencies.
39. Increase your level of muscle endurance.
40. Helps you sleep easier and better..
41. Improves posture.
42. Improves athletic performance.
43. Helps you to maintain your resting metabolic rate.
44. Reduces the risk of developing colon cancer.
45. Increases your tissues' responsiveness to the actions of insulin (i.e., improves tissue sensitivity for insulin), helping to better control blood sugar, particularly if you are a Type2 diabetic.
46. Helps to relieve constipation.
47. Expands blood plasma volume.
48. Reduces the risk of developing prostate cancer.
49. Helps to combat substance abuse.
50. Helps to alleviate depression.
51. Increases your ability to adapt to cold environments.
52. Helps you maintain proper muscle balance.
53. Reduces the rate and severity of medical complications associated with hypertension.
54. Helps to alleviate certain menstrual symptoms.
55. Lowers your heart rate response to sub maximal physical exertion.
56. Helps to alleviate low-back pain.
57. Helps to reduce the amount for insulin required to control blood sugar level in Type1(insuline-dependent) diabetics.
58. Improves mental alertness.
59. Improves respiratory muscle strength and muscle endurance -- particularly important for asthmatics.
60. Reduces your risk of having a stroke.
61. Helps you to burn excess calories.
62. Increases your cardiac reserve.
63. Improves your physical appearance.
64. Offsets some of the negative side-effects of certain antihypertensive drugs.
65. Increases your stroke volume (the amount of blood the heart pumps with each beat).
66. Improves your self-esteem.
67. Reduces your susceptibility for coronary thrombosis (clot in an artery that supplies the hear with blood).
68. Helps you to relax.
69. Reduces the risk of developing breast cancer.
70. Improves mental cognition (a short-term effect only).
71. Maintains or improves joint flexibility.
72. Improves your glucose tolerance.
73. Reduces workdays missed due to illness.
74. Protects against "creeping obesity"( the slow but steady weight gain that occurs as you age).
75. Enhances your muscles' abilities to contract.
76. Increases your productivity at work.
77. Reduces your likelihood of developing low-back problems.
78. Improves your balance and coordination.
79. Allows you to consume grater quantities of food and still maintain caloric balance.
80. Provides protection against injury.
81. Decrease (by 20 to 30 percent) the need for antihypertensive medication if you are hypertensive.
82. Improves your decision-making abilities.
83. Helps reduce and prevent the immediate symptoms of menopause (hot flashes, sleep disturbances, irritability), and decrease the long-term risks of cardiovascular disease, osteoporosis and obesity.
84. Helps to relieve and prevent "migraine headache attacks".
85. Reduces the risk of endometriosis (a common cause of infertility).
86. Helps to retard bone loss as you age, thereby reducing your risk of developing osteoporosis.
87. Helps decrease your appetite ( a short-term effect only).
88. Improves the pain tolerance and mood if you suffer from osteoarthritis.
89. Helps prevent and relieve the stresses that cause carpal tunnel syndrome.
90. Makes your heart more efficient pump.
91. Helps to decrease left ventricular hypertrophy (a thickening of the walls of the left ventricle) in people with hypertension.
92. Improves your mood.
93. Helps to increase your overall health awareness.
94. Reduces the risk of gastrointestinal bleeding.
95. Helps you to maintain an independent lifestyle.
96. Reduces the level of abdominal obesity -- a significant health-risk factor.
97. Increases the diffusion capacity of the lungs, enhancing the exchange of oxygen from your lungs to your blood.
98. Improves heat tolerance.
99. Improves your overall quality of life.
100. Lifelong regular exercise may be protective against the development of Alzheimer's disease.
How do I know that exercise is working?
t takes time—a few weeks or a fewmonths—to feel better with exercise. Start a log or notebook. Keep track of when you exercised, what you did, and how it felt. You will be able to see your small but steady progress. This can keep you from getting discouraged and quitting.
Once you reach your goal, set a new one. Exercise should become a long-term habit. It can also be fun!