Fitness Advice and Guidance from James Monk

Advanced Personal Trainer based in Eastbourne






This page is all about giving you some good advice and guidance to get started on a good fitness regime - read this page and click on the .pdf's above (On mobile go to bottom of page for .pdf's). You can also visit the Facebook site where you will find videos and information on health related subjects.


If you have found this page you are probably wanting to be fitter and healthier and looking for some help and guidance from a personal trainer. This page is all about health and fitness - Getting the most out of your Gym Workout and Personal Trainer - Your life investment.


It is well documented that an adult should have approx 150 minutes of exercise per week. It is also true that most of us never get anywhere near this and that our society is becoming obese and generally unhealthy with heart disease and diabetes being major issues!!!! Putting this into context though - 3 good 60 minute sessions at the gym per week and you are on your way to a healthier future with all the benefits that brings!!!!
This is why people are turning to gyms as they offer a central place to 'workout' with good equipment and, most important, correct guidance from qualified REPS personal trainers.
It is pointless to go to a gym if you are not using equipment correctly and varying your programme to include weights and even classes.
Whether you're a novice taking the first steps toward fitness or an exercise fanatic hoping to optimize your results, a well-rounded fitness training programme is essential. Include these five elements in your gym workouts to create a balanced routine.
Aerobic fitness
Also known as cardio or endurance activity, is the cornerstone of most fitness training programmes. Aerobic exercise causes you to breathe faster and more deeply, which maximises the amount of oxygen in your blood. The better your aerobic fitness, the more efficiently your heart, lungs and blood vessels transport oxygen throughout your body — and the easier it is to complete routine daily physical tasks and rise to unexpected tasks, such as running in the pouring rain to, say, your car! Aerobic exercise includes any physical activity that uses large muscle groups and increases your heart rate. Ask a personal trainer to give you some guidance on equipment to use. Aim for at least two hours and 30 minutes a week of moderate aerobic activity or one hour and 15 minutes a week of vigorous aerobic activity — preferably spread throughout the week.
Strength training
Muscular fitness is another key component of a fitness training programme. Strength training at least twice a week can help you increase bone strength and muscular fitness. It can also help you maintain muscle mass during a weight-loss programme. Getting started with strength training and losing weight can be confusing - what exercises should you do? How many sets and reps? How much weight? The routine you choose will be based on your fitness goals as well as the equipment available and the time you have for workouts. The first step is to ensure that you get the most out of your sessions at the gym!
You can use various resistance machines, free weights and other tools for strength training. Your own body weight counts, too. Try push-ups, abdominal crunches and leg squats. I am a great believer in weight training for both males and females. For the males use weights to improve strength and build muscle for the ladies do not be afraid of weights they are just as beneficial for you and will give you extra strength and tone and condition you body. Make sure you use weights correctly and are show what to do and how best to use them!
Core exercises
Core strength is a key part of a well-rounded fitness training programme. The muscles in your abdomen, lower back and pelvis are known as your core muscles — they help protect your back and connect upper and lower body movements. Core exercises help train your muscles to brace the spine and enable you to use your upper and lower body muscles more effectively. So what counts as a core exercise? Any exercise that uses the trunk of your body without support, including abdominal crunches. You can also try various core exercises with a fitness ball.
Balance training
Older adults, in particular, should include in their routine exercises to maintain or improve balance. This is important because balance tends to deteriorate with age, which can lead to falls and fractures.
Flexibility and stretching
Flexibility is an important part of physical fitness. Some types of physical activity, such as dancing, require more flexibility than others. Stretching exercises are effective in increasing flexibility, and therefore can allow people to more easily do activities that require greater flexibility. Stretching also improves the range of motion of your joints and promotes better posture. Regular stretching can even help relieve stress. For this reason, stretching and flexibility activities are a key part of a physical activity programme. Ideally, you'll stretch whenever you exercise.


"Cover all the bases" - Aerobic fitness, strength training, weights, and core exercises, balance training, and stretching and flexibility should all be part of your overall exercise plan. It isn't necessary to fit each of these elements into every fitness session, but factoring them into your regular routine can help you promote fitness for life.
For advice and guidance – have a one-to-one session with me and I will be happy to advise you on the best way for you to achieve your fitness goals. Regards James Monk REPS Level 3 Personal Trainer
What to look for in a Personal Trainer - some guidance - Click here




*disclaimer: the actual results will vary from person to person dependent on age - gender and fitness levels