Kelly Personal Training Blog

  • Exercise Intensity

    Posted by on November 13, 2014
    personal trainers at work personal training New Orleans

    What is exercise intensity and why is it important?

    In simplest terms it is how hard an exercise is at a point in time.  It is the level of momentary exertion during exercise.  This can be quantified by measures such as a person's heart rate expressed as percentage of one's maximum heart rate or pounds of weight lifted expressed as a perecentage of one's one-rep maximum lift. Exercise of sufficient intensity is necessary to stimulate the body to make a change.  When the body is worked beyond what it is equipped to handle the body adapts as a form of self-protection.   The body will make a positive adaptation only if given enough time to recover from the exercise.  

    How high should the level of exercise intensity be?

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  • Veterans Day

    Posted by on November 11, 2014
    personal trainers at work personal training New Orleans

    A humble thank you to all America's veterans.  

  • Step away from that desk and get back into shape

    Posted by on October 28, 2014
    personal trainers at work personal training New Orleans

    Steve liked his work, but it afforded him very little free time. He worked long hours, and he was at point in his life that he had invested so much in his education and his career that he really needed to follow through with this time commitment. Add to that the commitment to family, and he had little time or inclination to set aside time for exercise.  His situation was not all that uncommon. 

  • Can trying to get one extra rep result in the set being less safe and less intense at the same time?

    Posted by on October 8, 2014
    personal trainers at work personal training New Orleans

    You got nine repetitions the last workout session. You sure would like to get that tenth rep.  As a result of getting the extra rep, and as a form of self-protection, the body will make a positive adaptation (become stronger). This is a protocol that works if it's done correctly.

    The trouble is, in the process, corners are often cut, and the exercise can become less safe and less intense. If the work is not of a sufficient intensity there is no reason for the body to become stronger.  High-intensity work places place demands on the system that require the system to adapt positively to survive.

  • What happens after an extended layoff - an observation

    Posted by on September 30, 2014
    personal trainers at work personal training New Orleans

    In the aftermath of hurricane Katrina our clients began trickling back into town, and there was a return to normalcy. They began scheduling appointments again. Most had not exercised in anywhere from 6 to 8 weeks.

    I expected them to be weaker. I decided to conduct an experiment. I put them through their previous workout, and I did not lighten the weights. I did not offer them any added encouragement, I did not give them a target to reach, and I told them to stop at whatever point they wanted to.  It was a very interesting result.

    Most all of the clients got all of their reps. Some were off a repetition, but that's about it. We were doing slow reps, so one repetition can take about 20 seconds. So in total they were off at most 20 seconds on a 90 to 120 second exercise. Within a workout or two they were totally back up to speed.

  • Are advertised offers of free workouts really free?

    Posted by on September 16, 2014
    personal trainers at work personal training New Orleans

    Are advertised offers of free workouts really free?  Well, of course they are not but what is really going on here? There is always a catch.  Some catches are bad and others are not.  

  • The trainer said, "Just one more" six times

    Posted by on September 8, 2014
    personal trainers at work personal training New Orleans

    In 34 my years in the fitness industry, I have worked at lots of health clubs and have seen a lot of things. Some things are amazing, some bizarre, and some just stick in my mind as a teachable moment for me. This is one of those memories.

    The trainer said to her “Just one more" six times. By the third extra rep the client’s form was shot, and she was almost standing up in the machine. By the fourth rep she was clearly panicked. By the fifth rep she looked over at me as if to say WFT! I just shrugged my shoulders.

    The trainer had no idea what the client was capable of or how fatigued she was on that particular set. If he did know he would not have had to say “Just one more” six times.

    He wasn't aware. A trainers should do more that set the weights, count the reps, and say “Just one more’ redundantly until the client can't move anymore.

  • Sprint training for fat loss

    Posted by on September 2, 2014
    personal trainers at work personal training New Orleans

    From this study, High-Intensity Intermittent Exercise and Fat Loss comes this:

    Dosage:

    A thirty second all-out sprint of on a bike, recover at a reduced RPM, repeat four to six times. Do this three times a week for two to six weeks.

    Results:

    1. Increase both aerobic and anaerobic fitness.
    2. Significantly lowers insulin resistance
    3. Skeletal muscle adaptations that result in enhanced skeletal muscle fat oxidation

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  • Remembering Katrina

    Posted by on August 30, 2014
    personal trainers at work personal training New Orleans

    Eight years ago as Katrina was raging towards New Orleans I was deciding whether or not I should leave.  I went into a restaurant in Metairie that was still open. I asked the restaurant owner why he was still open. He told me he was leaving soon; his workers were going to stay. I asked why.  He told me the generals always leave; the soldiers stay.  That was all I needed to hear; I boarded up my business and my house.  With three dogs and one other passenger I headed across Lake Pontchartrain.

    Amazingly traffic was light; it was still a day before it got really serious. I decided to stay off the bumper-to-bumper interstates.  I made it by country roads with not much traffic all the way to Hattiesburg, and the next day we traveled onward half way across the country. We were treated with kindness wherever we went, and the hotels were happy to accept the dogs.

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  • Can't move it, can't hold it, and can't slow it down.

    Posted by on August 24, 2014
    personal trainers at work personal training New Orleans

    Muscles have to be exposed to more than they are used to handling if there is to be a positive change. Hopefully that is done in a safe manner. Confronted with a state of fatigue that is beyond what the body is used to, the body, as self-protection, will make a positive adaption by becoming stronger if given enough recovery time.

    There are three stages of fatigue associated with resistance training. When you can no longer lift or move a weight you've reached concentric or positive failure. When you can no longer hold the weight you've reached static failure. This produces a deeper fatigue than positive failure. When you can no longer stop a weight from falling or lowering you've reached negative or eccentric failure.  This is the deepest fatigue.  Eccentric failure is best conducted with a trainer or spotter and on equipment where it can be safely performed.

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