Weekend Training By A Personal Trainer

Saturday morning is hardly the time to go for a workout I hear you say. Well get over it, it's one of the best times of the week to exercise. This is not just a personal trainer's opinion; there is some science behind how great this really is for you. I will explain the science at the end of the article, firstly follow this short routine for a Saturday morning and you will feel amazing!

8am - Out of bed and breakfast - Smoked salmon, scrambled egg and an apple or pear

10.30am - Try this training circuit

• Walking Lunge - and reach Lunge with arms over head bring them down to your feet with each step - 3kg dumbbells for 30 steps • Press ups - Hands shoulder width, chest down to the ground - keep going until you cannot do any more • Squat and reach - Feet shoulder width apart, squat down bring arms over head and down to feet with each squat. - 3kg for 30 reps • Shadow Box Left foot forward 1 minute straight punches (fast) - Change stance with right foot forward and repeat.

2 minutes rest and start circuit 2

• Walking Lunge and reach - Lunge with arms reaching across body with each step - 3kg dumbbells for 30 steps • Press ups - Hands shoulder width with hands turned inwards, chest down to the ground - keep going until you cannot do any more • Squat and reach - Feet shoulder width apart, squat down reaching across body with each squat. - 3kg for 30 reps • Shadow Box - Left foot forward 1 minute straight punches (fast) - Change stance with right foot forward and repeat.

2 minutes rest and start circuit 3

• Walking Lunge and reach - Lunge with arms reaching out to the side of body with each step - 3kg dumbbells for 30 steps • Press ups - Hands shoulder width with hands turned outwards, chest down to the ground - keep going until you cannot do any more • Squat and reach - Feet shoulder width apart, squat down reaching to side of body with each squat. - 3kg for 30 reps • Shadow Box - Left foot forward 1 minute straight punches (fast) - Change stance with right foot forward and repeat.

Finished! Spend 5 minutes cooling down by walking round taking deep breaths throughout. This routine should take no longer than 30 minutes.

Now is the time to switch off, relax and do nothing for the rest of the day. Eat a well balanced meal of protein, carbohydrates and fat 1 hour after your workout meat and vegetables works well. Find time for at least 90 minutes of complete relaxation, read a book, find a peaceful environment and enjoy!

This will make you feel great, the reason why this works well on Saturday is down to time, you don't need to rush and take the day at your own pace. By waking up at 8am you will keep your hormonal system of cortisol and melatonin well balanced, basically this helps with your sleep wake patterns so try to avoid staying in bed until 10am. Your cortisol levels will be at their peak around mid morning so this will help you burn fat whilst training.

Keeping the exercise routine to 30 minutes keeps you in a good anabolic state which allows your tissues grow and repair after the workout. The relaxation helps with efficient digestion of your meal allowing you to absorb all the valuable nutrients.

This put's you in a fantastic mental state and helps you completely de-stress, offing a great night's sleep and waking up feeling good on a Sunday morning as opposed to being hungover!

So give this a go and let us know how you get on via our personal training page on twitter or facebook. If you have any injuries then please seek advice from a exercise specialist before trying this routine. If you would like further information on this article or for any health & fitness advice then contact us on info@elitefitnessconsultants.co.uk.

Good luck!

Lewis Bailey has been a personal trainer for over 12 years, with his wealth of experience and knowledge he has helped many individuals with Weight Loss, Fitness, Rehabilitation, and people with various health conditions. For more Health and Fitness related articals please check his website www.elitefitnessconsultants.co.uk.



Comments

Sign in to comment