Waxman Fitness

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How to interview your potential personal trainer. So you have finally decided to do the unspeakable and start going to the gym. You have also come to the realization that as good as you are at your job, you don’t know where to start in the development of a training program, one that is designed to help reach whatever goals you have set . I need a personal trainer, you say to yourself not quite understanding how complex this decision really is. Lets look at this from another...Continue reading

Use the F1T Principle to Prepare The F1T program was developed to serve as a simple, standardized way to implement a personalized exercise program. Using this method, out of shape novices can develop a plan to prepare themselves for the rigors of a fitness program. F1T stands for Frequency, Intensity and Time. These are the three variables in any fitness program. As you increase one (or more) of these variables, your fitness level will increase. Frequency Frequency is the fir...st F1T principle. It’s also the easiest to understand and implement. As a novice, your minimum workout frequency is 3 days per week. As you become fitter, increase the frequency to 4, then 5 days per week. When your body to adapts to an increased workout frequency, your fitness level will increase. Even if you can only work out for a few minutes at a time, commit yourself to working out at a certain frequency. Intensity The second variable in the F1T principle is intensity. Endurance athletes usually choose their heart rate as an indicator of intensity. Percentage of target heart rate is equivalent to intensity. As your workouts rise in intensity, you come closer and closer to spending the entire workout at your target heart rate. Time The time variable is the simplest part of the F1T principle. During endurance training, an increase in time at a certain heart rate is a perfect way to make the workout harder. Some strength trainers advocate a time under tension workout plan. This is an attempt at incorporating the F1T time variable into a strength-training program. How do I use the F1T principle to get myself in shape? Start with frequency. Commit to working out 3 times per week, even if it’s only for a few minutes at a time. Always increase the intensity. Every workout should be more intense than the last, assuming the other variables remain unchanged. Increase time (the length of your workout) when you can no longer realistically increase frequency and/or intensity. Just because you find it easy to make progress in endurance workouts doesn’t mean that you can be complacent about your strength work. Apply the F1T principle to each major technique. However, each element affects the others. If you add some pushups to your strength workout, the fatigue may affect your endurance workout. Keep this in mind when figuring out your overall level of intensity. Keep accurate records As in virtually every other aspect of your fitness and diet regimen, the F1T principle is predicated on the act of tracking your progress. When you keep track of the four F1T variables, you know exactly what you need to do to increase your workout intensity. Take the guesswork out use F1T. See more

BMI (body mass index) and why you should not care about it. All to often we hear the health war cry of High BMI, Obesity, Fats, High Fructose Corn Syrup, Carbohydrates, Processed Food, hoe is anyone to know what is important and what is not. Today I will start dispelling the myth of BMI and its functionally meaningless message. Originated between 1830 and 1850 by the Adolphe Quetelet of Belgium, body mass index is defined as the individual's body mass divided by the square o...Continue reading