Fitness

Testimonials

Diet and Weight Lifting

Blog on Loss of Balance

Muscle tissue knows not a female body or male body, a young body or an older body...The muscle tissues of the human body are not programmed to maintain a static size.

Quite simply the human body will maintain or increase muscle size when used, or on the negative side the human body will lose muscle mass when not used.

Sadly today our culture is complacent to loss muscle mass & bone density and gain weight...

As we approach and pass the age of 40 a condition know as Sarcopenia occurs in the human body. The primary effect is the loss of lean muscle mass and an increase of fat tissue throughout the human body.

The additional fat tissue most often develops in the abdominal and buttocks regions in both men and women. Weight lifting training counter acts this aging process by developing more muscle mass and bone density. For every 10 pounds of lean body mass we carry on our bodies, 350 - 500 calories per day is consumed to maintain that body mass.

Weight Lifting Training

Why use a personal weight lifting trainer?

Provide Periodization training for sport specific activities
To discuss, review and suggest changes to your diet to aid you with your with weight loss or weight gain goals
To gain knowledge on weight lifting form for proper execution on lifting movements
To identify weak areas and improve strength in those areas
To develop abdominal and back muscles (core) preventing possible back injuries
To prevent you from possibly injuring yourself
To have a knowledgeable personal lifting trainer help identify your goals and guide you in obtaining those goals
To have a personal trainer help you realize you can accomplish more physically than what you thought possible of yourself
If you are over 40 discuss the effects of Sarcopenia and how to prevent it.

Senior Training

One of my stated goals is providing strength training and training specific education to the those 50 and over. This demographics is the largest segment of the growing population. The medical industry has strongly suggested the health and wellness benefits associated with strength training.

Strength training/weight lifting may not increase your life span, however, training will dramatically increase the quality of our lives as we age. We provide both one on one strength training and class for senior level training.

What are reasonable goals?

Weight loss
Increased strength for athletic activities and competition endurance
Increased muscle or lean body mass
Feeling more positive about yourself physically (better self image)
To slow the aging process down
Improve your posture
Increase back strength and decrease back problems

Mission Statement

My mission is to transfer essential knowledge about diet, nutrition, anatomy and strength training through my services as a Personal Trainer. I will accomplish this by teaching, on a one to one basis, about muscle development and retention in order to accomplish each person’s individual goals.

Karin, in her early fifties, has been training for 5 months. At a weight of 125 lbs she performs 15 squats at 160 lbs, leg presses of 310 lbs at 15 reps, hack squats with 210 lbs at 15 reps, 42 full push ups and 2 sets of dips at 32.

women performing squats

Julie had been lifting for a month and a half. She has squatted 165 lb, performs 230 pounds on leg presses and does 25 full push ups during her warm up.

Katie is a recent 19 year old grad from Wayzata H.S. She weighs 120 lbs and stands 5’ 5” tall. Her background has been dance and H.S. cheerleader. After 3 months of weight training she is capable of 45 full push ups, leg presses 250 lbs (15 reps), hack squats 160 lbs (15 reps), and performs bench presses of 60 lbs (10 reps). Her 1RM for a bench press was 85 lbs.

When Terri started Personal Training she could not perform 1 push up. Through a lot of effort on her part she now can do 50 full push ups and bench press 85 lbs. This is more than most men (even younger men) are capable of performing.

I believe in training the shoulder area as much as possible. The Rotor Cuff muscles are easily torn because of lack of proper conditioning.

The anterior, middle and posterior deltoid, trapezius (traps), teres major and minor, infraspinatus and rhombids require strength training to properly support the shoulders.

Excessive exercise also may cause negative effects such as tendon entrapment and excessive tendon friction (be careful).

Working the shoulders is important, knowing when to back off or change what you are doing is equally important. Do not push through shoulder pain!

My approximate age ? 69!

(Steve Rice, Star Tribune)

Pretty it is not. About 12 reps performing heavy dumbbell incline curls.

The image on the left was taken by the Minneapolis Star & Tribune newspaper in March 2008.

The Video file above is a story and a 4 minute video produced by the newspaper.

Semper Fi

Member of National Sports Conditioning Association

We are centrally located to Edina, Bloomington, Eden Prairie,
Minneapolis, Savage, Prior Lake, Minnetonka,
Richfield, Saint Louis Park,
MN.

8433 West 100th Street
Bloomington, MN 55438
612-868-7290

info@weightliftingtrainer.com

Think Different