strength training

a few months ago i decided to start the process of re-training myself to become a personal trainer. after many years of searching i have decided on a profession that will enable me to turn a couple of my passions, namely fitness and nutrition, into what i hope will be a way of earning a living. i embarked on a distance learning course in may of this year and aim to become a reps (register of exercise professionals) level 3 personal trainer / fitness instructor by the spring of 2013 when i will launch my own business, but more of that later.

since my early twenties, i am forty one now, the physical exercise i have done has predominantly been in the form of running and cycling, the two disciplines i have the most passion and interest for, and still do. however, with my new aim of becoming a personal trainer it has been essential for me to join a local gym and start to really get to know how all the machines and weights etc work. it also comes at a relevant time in terms of my age and the fact that i will, and probably already have, started to lose muscle mass as i entered into my forties.

in the initial consultation with my personal trainer i asked him to design me a total body programme to help improve my cycling and running, so muscle endurance based as opposed to muscle strength. this involves working with lower weights and high repetitions. due to time restraints and my not wishing to compromise too much on the time i spend running and cycling i have been using the gym once per week with a session that lasts between 1 to 1.5 hours. although i have only been doing this for three months i can certainly see an improvement on the bike although not so much in my running.

i have noticed less lower back and shoulder/neck pain (i was professionally fitted for the bike i use for long rides a few years ago so it was not a fit problem) and put this down to an improvement overall strength, particularly though in the lower back, upper back and core. i have also noticed an improvement in my climbing ability although it is difficult to know how much of this is due to regular riding in hilly terrain and how much is from working out in the gym.

i say i have not noticed an improvement in my running but then i have not been doing any really long runs, above 24km, so maybe have not tested myself enough with distance to notice a benefit. either way i am really enjoying my time at the gym, it feels good to do something different, mix it up a bit, and i am slowly building my repertoire of exercises and how best to execute them with good form, essential if i am going to be showing others what to do in the future.

below is the second programme my personal trainer has designed for me listed in the order i do each exercise along with weight and number of repetitions and sets. i have also included youtube videos for each exercise.

kettlebell squat - 8kg 3sets x 10 reps
kettlebell squat press - 8kg 3 sets x 10 reps
kettlebell romanian dead lifts - 8kg 3 sets x 10 reps

dumbbell chest press - 9kg 3 sets x 10 reps
dumbbell single arm row - 9kg 3 sets x 10 reps

dumbbell incline bench press - 9kg 3 sets x 10 reps
dumbbell incline bench row - 9kg 3 sets x 10 reps

dumbbell shoulder press - 5kg 3 sets x 10 reps
dumbbell seated curls - 5kg 3 sets x 10 reps
dumbbell skull crushers - 5kg 3 sets x 10 reps

v-sits - 3 sets x 10 reps
swiss ball crunch - 3 sets x 10 reps
swiss ball plank - 3 sets x 30 seconds