CARDIOVASCULAR CONDITIONING:  Since your heart is the most important muscle in your body, your program should always include some type of cardiovascular exercise.  Participating in a group class, doing a “Quick Fit” type of circuit, or using the cardio equipment will improve cardiovascular strength and endurance by challenging the heart and lungs. Moderately intense cardiovascular exercise will also improve your body composition by if your goal is to reduce body fat.  For most people, a minimum of 12 minutes of continuous cardiovascular exercise is needed to burn fat and thereby improve body composition and physical appearance.  The good news is, as your body becomes accustomed to regular cardiovascular exercise (i.e.  3-5 days a week, 12-30 minutes per session, heart rate between approximately 60 and 80% of your maximum heart rate), it becomes more efficient at using fat during exercise.  This is part of the so-called “training effect”.

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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