Updated: Feb 17
Splashing out on a personal trainer can be effective, but expensive. Save your money and empower yourself with these fail-safe #fitness rules.
RULE 1: SET YOURSELF GOALS
An important part of a personal trainer's job is to map out a plan to help you reach your target. Set your own exercise #goals, whether it's doing your home workout three times a week, upping the number of squats you can do, or signing yourself up for an event. Having a goal will help to keep you focused.
RULE 2: MIX IT UP
Personal trainers tend to mix up exercises to keep workouts fresh and exciting. If you do the same moves day in, day out, you'll soon stop seeing results and boredom will set in. Keep your #workouts interesting by pushing yourself as hard as you can and varying the moves - for example, if you have mastered the plank, try a one-legged version.
RULE 3: REAP THE REWARDS
It's important to set fitness goals, but as any good personal #trainer will tell you, it's also important to reward yourself when you achieve them. When you reach a #milestone, treat yourself to a new outfit or spoil yourself with a pampering session at your local spa.
RULE 4: GET KITTED OUT
Investing in some new workout gear is the best way to kick-start fitness because you are more likely to stick to a routine if you feel good about yourself. Shop around for comfy clothing that fits you properly. A supportive sports bra, sweat-wicking vest top, sporty leggings, and a good pair of cross-training shoes should be top of your kit list.
RULE 5: TAKE YOUR MEASUREMENTS
Monitoring your #progress is a great way to power up your workouts. Before you begin your exercise plan, get yourself a tape measure, and record your vital stats, be sure to keep it handy to check out how many inches you're losing.
RULE 6: HAVE A PLAN
You won't cancel on your trainer at the last minute, so there is no excuse to cancel on yourself! Think of your workout as an integral part of your working week. Write down your aims and how you are going to achieve them. Start small is the best way to stay on track, so make exercise a little at a time.
RULE 7: RAISE YOUR HEART RATE
Pushing yourself to your limits can have a dramatic effect on results. Using a heart rate monitor helps you do this by showing a continuous reading of how hard you're working. To put your body into a fat-burning mode, you should be working at no less than 60 percent of your maximum heart rate- the fastest rate your heart will beat per minute. You can work out your maximum heart rate using the following formula
= 206 - (minus) 88% of your age
is how to work out your max heart rate. If you are 30, then 88% of your age is 26.4; and 206-26.4 = 179.6. So your max is 180 beats per minute (bpm). Work out at 60% of this, which is 108 bpm.
or you can #download our app (#FleekApp) for your convenience, implement the above 7 step strategy through our app and keep an eye on your daily workout. Press the corresponding icon to download the app.
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