Chicago Training Core - Personal Trainer

Hello muscle builders. Welcome to “How to build muscle part 2″. This is the second and arguably the most important phase of muscle building,  because this is the “Hypertrophy” or “Growth phase”. The human body works on the S.A.I.D. principle, “Specific Adaptation to Implied Demand”. it means, that your body will get used to what you put it through. For instance, if you train a particular part of your body say only your arms, they will recruit more muscle fibers {see how to build muscle: part 1} than any other parts of your body. Aside from looking funny, you will have trained your arms to adapt to the demand you placed on them, and they will no longer respond to training, if you continue to do the same routine day in & out, that is why you MUST progress! So let’s begin phase 2.

If you have followed the instruction given in “How To Build Muscle: Part 1″ and are able to do 3 sets of at least 15 repetitions of 8 to 10 exercises, and able to hold a conversation while doing so, then you are prepared to move on, or progress.

In this phase you will increase the resistance or weight to about 80%- 85% of your maximum ability. This will force your muscles to adapt to the new demands. Perform 8 to no more than 12 repetitions with 30-90 seconds rest between sets. For best results, start off with 8 repetitions, doing 8 to 10 exercises. If you are truly performing at 80%-85% you shouldn’t be able to do 12 right away. When you are successfully able to perform 2 workouts back to back {all muscle groups} it is time to progress, DO NOT ADD MORE WEIGHT. Instead, add to more repetitions! Then repeat the previous step. When you get to 12 reps & successfully complete 2 back to back workouts {all muscle groups} add 2 to 5lbs and start from the beginning with 8 reps, and repeat the cycle.

Now let’s talk about a critical aspect of muscle growth. Stretching! Most of us overlook the importance of stretching, especially men! It seems like a waste of time for sure, however.. stretching aids in many aspects of muscle building & overall health. For our purposes stretching will help increase the cross sectional area of the muscle, allowing more muscle fiber to be recruited to the area, making the muscle bigger! So you see, as much of a hassle it seems to be, it is worth the extra 5 minutes to do it!

So there you have it! Phase 2 of muscle building. Keep in mind, this is part of a formula! You will still have to adhere to it, if you want to gain muscle mass, so be sure to check back soon to learn more about building muscle.

If you are considering hiring a private personal fitness trainer in the Chicago, Illinois area, contact us at 1.773.593.6846.

Many of us want to build muscle but really are not sure how to do it. Just like anything else there is a systematic approach. Think about it this way; if you were preparing to take a test to become a mathematician you wouldn’t start out by studying calculus would you? The first & foremost thing to consider is that the Human body has 4 systems that each play a role in every aspect of our daily lives. They are; the musculoskeletal, Nervous, Cardiovascular, & Endocrine or{Hormonal} Systems. You need to first prepare the muscle properly, & train each system to adapt to muscle building. Next you need to know there are several types of muscle fibers. The human body will recruit these fibers the way you tell it to.

Muscles use oxygen. Thinner muscle fibers are more resistant to oxygen depletion than thicker muscle fibers. It is for that reason that it is easier to lift a lighter weight than it is to lift a heavier weight over time. When muscles burn oxygen it produces a by-product called Lactic Acid, its the burning sensation you feel just before you decide “NO MORE” this product impedes the ability to efficiently use oxygen, and it is very hard to overcome. The good news is you can train your body to tolerate its effects for longer periods of time. Let’s start with the thinner muscle fibers or type 2a first, since they can sustain longer periods of action they are somewhat easier to train.

We will first begin in the Endurance phase. As I mentioned early on you must follow a formula unless you happen to have many hours to spend a day muscle training, like say in certain Institutions. When training in the Endurance mode you will familiarize the body with the motion of exercise or for others teach the body how to exercise, you do this by starting out with 50%-55% of your maximum ability, so if your max bench press is 20lbs you’ll want to start off with 10lbs-12.5lbs and do 13 or more repetitions. Remember to breathe in when you are working WITH gravity & out when you are working AGAINST gravity. NEVER HOLD YOUR BREATH. You can do as many as you care to but keep in mind you will want to do more than 1 set so don’t over do it. Perform no more than 3 sets when operating in this mode. If you’re like most you’ll want to do anywhere from 13-20 reps, the way you know you are progressing is to increase the reps by 2 for your next training session, and maintain the extra 2 through the entire workout up to about 30 reps or so, then its time to move on. DO NOT ADD EXTRA WEIGHT! For exercise ideas visit http://www.chicagotrainingcore.com go to ‘Client sign in’ & click the link under “enter site” there you will find exercise pics with detailed instruction on how to perform proper exercise. Good luck & have fun!

If you are considering hiring a private personal fitness trainer in the Chicago, Illinois area, contact us at 1.773.593.6846.

Recently I was asked which is better, the Elliptical or the Treadmill? This is a question that has been asked for years, and while the consensus has been that the Treadmill gives you a better workout because you are working harder, that is true. You are working harder! In April 2006 clinical studies concluded that the human body burned the same amount of calories on the Elliptical as the Treadmill. How can it be? The laws of Physics. Work equals force times distance, and if you are like most when you run you may not be the most efficient you can be in your effort. The term “exercise economy” in the exercise world means minimizing wasted movement. You may be wondering how can that be done? After all I’m running right?

Unless you are an accomplished runner or professional athlete you may not know what wasted movement is, wasted movement while running happens three ways, The first is the long stride. The longer your stride is the more work you are doing, to achieve your goal. The second is stride frequency, slower leg movement tends to go hand in hand with longer strides. Third is bouncing or hopping while running. Each of these habits is at an energy cost. To reduce this effect try these tips on your next run. First try to take shorter steps and increase the frequency of your stride {faster steps}. At first it will feel like you are doing more work, and at times you will forget the technique, so with that in mind start out in intervals of maybe 2 minutes or as long as you can then go back to your regular pace. Remember work equals force times distance, shorter steps means less work. Next, try not to bounce. The best way is to pretend you have a book on your head that you don’t want to fall off, you might even picture a speed walker in your mind, you know the way some of them look like they’re gliding across the ground with little impact. Again try to maintain that posture for 2 minutes or as long as you can before giving in to the temptation of bouncing.

On the other hand, if you are not a Marathon runner or training for a running event, or if you have Back, Hip, Knee, or Ankle issues then the Elliptical machine may be the answer for you. Training on a Elliptical can be easier on the joints because of the fluid motion, your body stays in contact with the apparatus greatly reducing the jarring effects of impact The impact on your joints from the pounding of running can be 4 or 5 times greater than your body weight, meaning a 130lb person will experience forces up to 650lbs, jolting through their body! You also have the benefit of multi-joint exercise just like running. And if you’re in the market for purchasing a Treadmill or Eliptical Machine most Ellipticals are cheaper!

So there you have it. Back to square one, but at least now you can make a better informed decision on which is better. The Elliptical Machine or the Treadmill.

For exercise ideas visit www.chicagotrainingcore.com go to ‘Client sign in’ & click the link under “enter site”

If you are considering hiring a private personal fitness trainer in the Chicago, Illinois area, contact us at 1.773.593.6846.

You’ve made a great choice in deciding to use a Chicago personal fitness trainer over simply buying a gym membership you may never use. A personal trainer will help you to get the most out of the time you spend exercising. A fitness trainer will help you to assess your current fitness level and design a custom strategy to help you get the biggest fitness results in the least amount of time possible. You’ll get instant feedback so you’ll know if you are performing exercises correctly and safely to get the biggest benefit. Most importantly, a Chicago personal training company will help you stay motivated and keep your workouts fun.

So, you’re ready to get in shape with the help of a Chicago, Illinois fitness trainer. Before you sign on with a Chicago personal training company, here are 8 tips to help you with choosing a personal fitness trainer in the Chicago area.

1. Your relationship with your personal trainer will be personal and one-on-one so you should feel comfortable with them. Take some time to interview and meet with your trainer before signing a long term contract.
2. Many trainers specialize in people who have a certain age, fitness level, or goals. You wouldn’t want to hire a trainer who specializes in training marathon runners when your goal is to build muscle. Talk to the fitness professional about other clients he or she has worked with.
3. Ask about the trainers experience. How many hours or approximate training hours do they have. Many areas in personal training can only be learned through working with many types of people.
4. What certifications does the personal fitness trainer have? Look for trainers with certifications such as the NPTI, ACSM, ACE, or other.
5. Look for a trainer that can work with your schedule and in locations that are easy for you. If you would like to train in the comfort and privacy of your own home, find an in-home personal trainer.
6. What is the fee structure of the personal fitness trainer? Get the specifics of how the trainer prices his or her service. Many trainers give a discount for signing on for multiple training sessions. Ask about any hidden fees or cancellation policies.
7. What equipment does the Chicago personal trainer have available? If you are trying to build muscle, a trainer may use different equipment than equipment used to help you lose fat. Find a trainer who has the proper equipment for your goals.
8. Ask your potential personal trainers in the Chicago, Il area about the results they have achieved with other clients who started with your same fitness level and goals. How long did it take to achieve those goals? Ask for specifics such as actual weight loss, fat loss, speed improvements, etc.

If you follow these eight tips, you will have a much higher likelyhood of getting the right Chicago personal fitness trainer for you.

If you are considering hiring a private personal fitness trainer in the Chicago, Illinois area, contact us at 1.773.593.6846.

Before you begin a running regiment know the risks; many people experience a sleuth of problems such as shortened Lateral leg muscles, often referred to as the TFL {Tensor Fasciae Latae} and the “IT Band” {Iliotibial Band} these muscles often shorten as all muscles do that are not stretched properly.

If the problem is not addressed it can lead to a more painful problem with the Patella or Kneecap. The “Patella Tendon” runs vertically over the kneecap and can be pulled laterally across the knee causing considerable pain; runners should use a “Foam Roller ” to help stretch the outside of the leg to help loosen those muscles.

Runners also often complain about “Shin Splints” where there is actually not a splintered shinbone that causes the pain, but rather the Anterior Tibialis that is usually the culprit. A very small muscle that runs along the front of the leg just beneath the Knee that is easily fatigued, causing the sensation that the Shins are splintered; try doing seated “Toe Taps” to build the muscle.

Unless you have a more serious problem this should help with the pain and strengthen the muscle!

If you are considering hiring a private personal fitness trainer in the Chicago, Illinois area, contact us at 1.773.593.6846.

 Chad Schieber, a runner in the Chicago Marathon, died due to a non-heat related and manageable health problem while running in the race. Other runners like Chad can be at high risk for serious health problems, however, through proper training and planning these problems can be avoided.

Chicago, IL (PRWEB) November 1, 2007 — Chad Schieber collapsed and died on October 7, 2007 while running in the Chicago Marathon. He had a condition called Mitral Valve Prolapse which was the cause of his death, not the 88 degree temperature that day.

“Mitral Valve Prolapse is a common heart disorder. It occurs when the valve between the two chambers of your heart doesn’t close properly. There is no cure for Mitral Valve Prolapse, however, one can live with the condition,” says Chicago personal trainer and fitness expert Marcus Brent of Chicago Training Core (http://www.chicagotrainingcore.com).

Unfortunately Chad was just 35 years of age when he was killed by the disease. Most people that have diseases like this may not even know it, but an annual exam by a physician might save your life.

According to Marcus Brent, “If you are involved in strenuous physical activity, regular annual visits to your Doctor can help save your life. Most of us feel like we’re in good shape,” says Mr. Brent, “even though we may have no idea what shape we’re really in. There are a staggering amount of deaths in America which results from people not taking the time to look at their health status and engaging in activities that seem to be ‘normal’ such as hiking, running, or shoveling snow.”

It is common that runners are ill prepared for the demands required by various training regiments that they undertake. Many are solely concerned with training the cardiovascular system to help them “go the extra mile”. Many of them do not recognize or feel the need to train the other 3 systems of the human body: Musculoskeletal, Endocrine, or the Nervous system. These systems may hide hidden dangers which only a health professional can reveal.

A knowledgeable Personal Trainer understands the importance of training all the body’s systems to help avoid potential dangers resulting from overuse injuries, such as muscle imbalances, improper technique which could result in muscle tears, ligament damage, Tendonitis and many other serious injuries.

According to Marcus Brent (http://www.chicagotrainingcore.com/), “Before you begin a running regiment, know the risks. The human body while running performs 12 joint actions while using multiple energy systems. Depending on a runners level of fitness and the type of training he or she is doing, a runner can experience a sleuth of problems such as shortened Lateral leg muscles, often referred to as the TFL (Tensor Fasciae Latae). These muscles often shorten when not stretched properly.”

If not addressed, these common problems can lead to more painful problems. To prevent these problems, Mr. Brent recommends runners to use a “Foam Roller” to help stretch the outside of the leg to help loosen those muscles. He also recommends seated “Toe Taps” to strengthen the Anterior Tibialis Muscle, located along the front of the leg between the Ankle and Knee.

“As with any endeavor or activity, research should always be performed, as well as creating a well thought out plan of action. Listen to your body. Keep in mind that you are doing more to your body than you may be aware of, and unless you take the time to learn or hire a trained professional, you very well could be ‘Over Training and Dangerously Fit’,” says Marcus Brent.

For additional information on the news that is the subject of this release, contact Chicago Training Core at 773.761.8988 or visit http://www.chicagotrainingcore.com/.

About Chicago Training Core

Chicago Training Core is a Chicago personal training company, owned and operated by Marcus Brent, a certified Chicago home personal trainer and fitness professional specializing in optimizing functional strength for everyday needs that help improve quality of life. Marcus Brent is a certified personal trainer and has over 20 years experience in fitness and weight management.

Contact:

Marcus Brent, Personal Trainer
Chicago Training Core
773.761.8988

http://www.chicagotrainingcore.com/

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