Fitness Updates

Workouts

Motivating You Is Our Number One Priority

The personal trainers at RenewU4Life pride themselves on keeping your fitness concentration at a consistently high level. Our staff is made up of trainers who arrive at your home or office ready to work hard so that ultimately you are pleased with your workout results. We lead you through your personal training regimen until you reach your long-term fitness and weight loss goals. The routines that we create with you ar designed to keep you in shape forever. You’ll train hard and train smart. Contact us today at 281-225-6398 to schedule an appointment.

Your personal trainer, Your personal space.

Metabolism Makeover – Glenn A. Gaesser

Goal: A Supercharged Metabolism
Winning Strategy: Maximize the after burn effect!
Researcher: Glenn A. Gaesser, PhD, professor and director of the kinesiology program at the University of Virginia
“A challenging workout will blast calories, but imagine one that keeps the burn going long after you finish. You can capitalize on this metabolism-boosting phenomenon, known as Excess Post Exercise Oxygen Consumption, or EPOC, through both Cardio and Resistance Training. The more intense the workout, bigger the boost.” “For cardio, the key is to do at least 10 minutes of very high-ntensity exercise, preferably through intervals so you don’t risk injury,” says Gaesser.”

“For resistance training, keep your reps in each set as close to your max as possible” Gaesser recommends trying either or both of the following workouts, each of which burns an additional 40 to 60 calories afterward. “It may not sound like much, but over a year it can add up to several thousand extra calories.”

The Afterburn Cardio Routine

You can do this workout with any type of aerobic activity. Use your Rate of Perceived Exertion, or RPE, to measure intensity on a scale of 1 to 10.

Minutes 0:00-5:00 – Warm up (RPE 5 or 6)
Minutes 5:00-6:00 – Increase pace to very high intensity (RPE 9 or 10)
Minutes 6:00-7:00 – Recover at a lightly moderate pace (RPE 3 or 4)
Minutes 7:00-43:00 – Repeat minutes 5:00 to 7:00, alternating 1 minute of high intensity with 1 minute of recovery
Minutes 43:00-50:00 – Cool down at a moderate pace (RPE 5 or 6), slowing intensity to RPE 3 or 4

gell-gaesser

AtRenewU4Life, we’ll help you along your journey to better health of mind and body. We know the importance of
embracing physical activities that can make a big difference in your overall health and fitness. Our ultimate goal,
always, is to help you help yourself by passing along knowledge, positive energy and the type of motivation you
need to lead a healthy and active lifestyle. Our certified instructors possess the foundation of skills necessary to
teach safe and effective fitness classes, regardless of what level you are at.
This includes:
• Weight Control/Body Composition Optimization
• Body Sculpting/Muscle Firming and Toning
• Aerobic/Cardiovascular Training
• Specific Sport Training
• Strength Training
• Core Strength Training
• Plyometric Training
• Flexibility/Stretching Personal Training

Reps, Sets, Intensity & Rest B/W Sets – Do They Matter?

YES IT DOES! There is a science behind this which helps you to achieve your GOAL. That’s why we are here to help you. You design your own workouts. You modify your lifting tempo and range of motion.

But what about the rest period B/W sets? Do you wait only enough to catch your breath or do you camp out underneath the squat rack having a nice chat with your neighbor doing deadlift?

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