This is the Fourth Part of this series“Fit, Strong, Flexible and Lean after the age of 45-50”.
My elite personal trainer London based services, natural weight loss clinics in Canary Wharf, Marylebone and Bank and 2nd Generation Authentic Pilates provides solutions for high profile clients like, – CEO’s, actors, world champions athletes, medical doctors, actresses, solicitors, celebrities, and Victoria Secret models. As a highly regarded elite Personal Training London business we know that clients only stay with us because we solve their challenges, problems and pains delivering solutions that work.
You can transform your weight levels achieving a lean body, sky-rocketing peak-performance and optimum health using professional support from the best nutritionist in London area and an elitepersonal trainer.
As a personal trainer London based holistic service provider we are approached by CEO’s, high profile clients and many celebrities who don’t have a lot of time but desire uncompromising results.
We provide our high profile clients with everything they require to achieve their unique targets and goals whether this may be an efficient Elite personal training approach, fast and safe natural weight loss, and 2nd Generation Pilates Personal Training services.
These type of clients also look for effective individualised detoxification programme transforming their body composition and the quality of their muscle tissue, posture, body image, mood and mind status/focus and fitness.
If you are over 40 – 50 and want to get back into shape safely using the shortest and most effective route to lose weight fast and safe, holistically and naturally, become lean, flexible, strong and fit and avoid dangerous injuries, an individualised personal training London programme is your best guardian.
Fig 1. Jazz Alessi’s integrated Elite Fitness approach uses varied Personal Training techniques with his clients.
Increase your muscle mass and get healthy for a better future
As we age our health deteriorates, we lose muscle mass and many health risks unfortunately skyrocket. Therefore, it is very smart to understand what these changes means and what we need to do to protect against such risks.
These dangers affect people in multiple ways, – this list it is not complete one but contains some of the main hazards:
- High blood pressure
- High LDL poor cholesterol levels
- Cardiovascular disease
- Metabolic syndrome (Syndrome X)
- Diabetes
- Cancer
- Alzheimer
- Dementia
As daunting as this may seem, there are many things you could act on to live successful and healthy.
A well planned and executed cardiovascular fitness programme, weight bearing exercise and increased muscle mass can help you optimise glucose intakes, – getting glucose into the cells in larger quantities and faster therefore lowering some of the very dangerous diabetes risks.
Targeted personal training exercise programmes, bespoke nutrition and stress management programme all in different ways help to increase insulin sensitivity while lowering our fasting glucose readings.
This integrated holistic approach containing exercise, nutrition and stress management brings you many benefits as it creates very effective weight loss results reducing our BMI levels, increases the lean muscle mass while reducing the risks of metabolic syndrome, diabetes, dementia, cancer, cholesterol levels and cardiovascular disease, – some of the main killers.
Therefore beside cardiovascular fitness a sound Personal training London fitness programme needs to target and decrease fat levels while increasing the size of your lean muscle mass (skeletal muscles) as in terms of carbohydrates metabolism a larger muscle mass “behaves” more like an endocrine organ, helping you to metabolise glucose more efficiently. Therefore weight bearing exercises and cardiovascular fitness work are two very important health pillars.
And when it comes to cardiovascular fitness health there are even more benefits emerging. The latest exercise research confirms that when monitored high intensity training (until recently thought unsafe for CVD) managed to increase VO2max, muscle resistance, and heart adaptations. It creates a positive response even in the category of people that have cardio vascular disease.
If you are over 40-50 and like to get back into shape here are a few Exercise Guidelines to help you exercise safely:
Start by performing a progressive gentle warm up from mobilising all body joints and body parts to slightly challenge your breath (this should take up to 5-10 minutes)
Pick up 8-12 exercises targeting in a balanced manner, a large group of muscles (15-20 minutes)
Perform two sets of each exercise chosen
Use 10-15 repetitions and up to medium weights in order to reduce the risk of injuries
Warm down using smart Pilates exercises and gentle Pilates postural exercises (5-10 minutes)
How about maximising your over 45-50 fitness programme ?
1.If you perform the routine above twice per week, you can improve your general fitness level.
2.If you increase the frequency to 3-5 times per week and safely increase the intensity and weights used levels, you maximise your chances to become toned, fit and leaner, transforming your fitness, endurance, flexibility and optimum health.
If you are over 40-50 and desire to live at your best you might want to consider incorporating some of the following:
- A progressive safe warm up (chose the type of warm up that fits your goals)
- Consistent training programme and a smart carefully chosen exercise routine (whatever your exercise choices may be)
- Individualised stretching and flexibility programmes to reduce or avoid muscle strains, injuries
- Specific exercises designed to increase your bodies abilities and awareness in space like sequentional multidirectional movements based on varied levels of plyometrics, (based on the most safe manner, – according with your abilities)
- Resistance, strength training
- Metabolically active functional strength training
- Gentle and consistent muscle mass building approach
- Interval Training and HIT (High Intensity Training)
- Circuit training based on individualities, challenges, targets and goals
- Appropriate cardiovascular fitness targets based on your individualities
An increased lean muscle mass and a much improved cardiovascular fitness level is linked with reduced risk of multiple dangerous diseases.
Therefore, regarding cardiovascular fitness level it is best to exercise until experiencing shortness of breath however this must be assessed first.
If you have any cardiovascular disease or heart challenges, cardiovascular fitness carried out under supervision is highly advisable. This is where a personal training London business based and an elite personal trainer makes all the difference and can help you with.
An elite personal trainer will work one-on-one with you, guiding you closely through the perfect personal training planning increasing accountability levels and monitoring at all times your safety, progress and programme progression throughout all stages of your personal training sessions.
This unique type of peak-performance based health offer includes elite personal training, Authentic Personal Training Pilates in the heart of London, the best nutritionist in London on your side and expert coaching techniques provides you with a holistic and round approach to lose weight fast, safe and naturally, melting undesirable weight becoming leaner while transforming both your optimum health and fitness.
Feel better . . . Look Better . . . Perform Better with Elite Personal Training!
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