Heart & Lungs – Teach Your Clients! and more...


Heart & Lungs – Teach Your Clients!

It is time to give your clients an Exercise Physiology lesson today…all about strengthening their hearts and lungs! I know you probably know this, but do your clients? Knowledge is power. Share this info with your clients!

sherri bike seattle 300x225 Heart & Lungs   Teach Your Clients!The cardio-respiratory system or the heart and lungs is responsible for the distribution of oxygen throughout the body. Oxygen, the gas that makes up 21% of the air we breathe, is critical to life. In fact, tissues will start to die without oxygen in about 6 minutes. So the efficiency of the heart and lungs and how they work together is very important both during rest and exercise.

This system functions by first causing us to breathe using our respiratory muscles. Air then enters our bodies and travels to our lungs. The oxygen is diffused through our lungs and into our blood stream and travels towards the heart. The heart is a strong enough muscle to be able to pump the blood to the entire body where tissues will extract the oxygen to use it to produce energy. Carbon Dioxide, a toxic waste product, is produced and the body must then dispose of it so it travels back up to the heart, then to the lungs and we exhale it. This entire process is an ongoing system that of course, occurs more rapidly during exercise. There are a few things that can make this system function more or less effectively.trans Heart & Lungs   Teach Your Clients!

TD HanddrawnArrows41 Heart & Lungs   Teach Your Clients!

 

 

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In order for oxygen to travel through the blood stream, hemoglobin, the protein molecule in red blood cells, must be present. Hemoglobin will bind to oxygen and oxygen will then be capable of traveling throughout the body. Fortunately, hemoglobin has a high affinity for oxygen and will bind to it rapidly. However, hemoglobin has a much higher affinity to carbon monoxide, a by-product of cigarette smoke. This explains why smokers have such difficulty catching their breath or being capable of intense activity. The oxygen is there for them but the hemoglobin has bound to the carbon monoxide and therefore, the oxygen is incapable of traveling to the bodily tissues. Smokers, once they quit, will notice their energy levels improve dramatically.

In contrast to smoking, exercise will drastically improve the efficiency of the cardio-respiratory system in many ways.

One, your heart is a muscle just like any other muscle and if you train it, it becomes stronger. Therefore, with each contraction, your heart can pump out a whole lot more blood therefore, sending a lot more precious oxygen to the tissues. In addition, you may not know this, but as you get fitter, your total blood volume will increase. In fact, you may be able to store an extra 1.5 liters of blood in your body. With more blood that means more hemoglobin and more oxygen-carrying capacity. In fact, after about 6 months of exercise, you can expect your maxVO2, an indicator of your cardio-respiratory fitness, to improve by 15-20%! In addition to all these improvements you can also expect your lungs and respiratory muscles to get stronger through exercise. You will have an increased ability to ventilate and to get the oxygen where it needs to go.

There are a couple things you can do during activity to ensure maximum effectiveness of your cardio-respiratory system:

 

  • One is the use of a proper warm-up. The heart and lungs do not respond very well going from inactivity to intense exercise. They require a gradual stimulation by incorporating a low intensity 5-10 minute active warm-up. So if you’re going to go out for a jog, start with a short walk first. If you’re going to cycle, start in an easy gear. You’ll find your heart and lungs will be prepared for the intensity and you will perform much better.
  • Then progress slowly into your peak training zone.
  • In addition to a proper warm-up, a proper cool-down will assist the cardio-respiratory system in removing any waste products and will prevent blood-pooling which happens when you stop exercise too quickly and the blood collects in the lower extremities causing sensations of dizziness. A 5-10 minute low intensity, active cool-down will gradually slow down the heart and the lungs and will be less stressful on your entire body.  

There is a lot going on inside your body behind the scenes, when you commit to a consistent exercise regime it will make you stronger in many ways and ultimately, make everything you do easier!  So you know what they say…just do it!

Yours in health, fitness and business,
Sherri McMillan

Looking for more business oriented info? Check out these two marketing blog posts!
Get Trainers to Help with Marketing
Generate Extra Revenue with Team Training

 

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FRM Video2 Heart & Lungs   Teach Your Clients!

Our Fitness Results Manual is the main resource tool we use to generate an extra $20k in revenue each year with our annual weight loss challenge. We also use it for corporate wellness programs, as a selling feature when talking with a potential new member and so much more! Don’t want to put the time and effort into writing this resource yourself?  Get the licensing rights to use The Fitness Results Manual that I created.  It helps us bring in about $20k in extra revenues for us each year.  Automatically get $125 off through the end of July.Don’t hesitate.  This is the last time this manual will be on sale this year!

      

Give Clients Race Recovery Info!

9e1cMzuEMTwNIOY9e4MLjXMYLZe5gditzRmHjkqbuUs 300x221 Give Clients Race Recovery Info!There are a LOT of running, biking and triathlon races happening around the country this time of year so I thought this would be a good time to discuss race recovery and what to suggest for quick recovery after a challenging physical endeavor!

Share these ideas with your racing clients….their stiff and sore muscles will thank you!

Prevention

The best way to treat extreme muscle soreness is to prevent it in the first place. So if you are super stiff, you may not have put in enough training to manage the effort effectively. Next event, consult with a coach to assure your training protocol sufficiently prepares you for the race.

Cold treatment, elevation and anti-inflammatories

We experience stiffness due to the body’s inflammation response. If you’ve done a little too much, your body will send blood flow and nutrients to the affected area to help heal the tissues.  The problem is typically the body overcompensates and you get too much fluid in the area causing pressure and pain. So whatever you can do to decrease the inflammation response will help with the amount of associated painIce or cold treatment will constrict the blood vessels slowing down blood flow to the area and therefore decreasing the inflammation response. Some athletes will sit in an ice bath or cold river, or hose down their affected muscles with cold water or just use ice packs. Elevating the affected areas will also decrease the blood flow and the inflammation response. While others will use ibuprofen or a topical anti-inflammatory like Traumeel or Arnica. Don’t overdo it though! We still want to assure adequate blood flow to aid the healing process.

TD HanddrawnArrows4 300x285 Give Clients Race Recovery Info!

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Move that body

The last thing you want to do when you are really sore is workout. But if you sit around, you actually get stiffer.  So it’s better to get moving and help flush some of those fluids out of the tissues. Just make it easy like a gentle walk or bike ride and that should do the trick!

Massage

Book an appointment with a therapist that can do some reflexology, acupressure or cupping techniques to help release some of the tissues. I’m a firm believer in the importance of body work such as massage as well as daily foam rolling if you are extremely active. It’s the support your body needs to be able to continue doing what you want for years and years!

Proper nutrition & hydration

Be sure to drink lots of water, eat tons of fruits and vegetables and lean protein sources to adequately fuel the healing process!

Congratulations on your accomplishment! Crossing the finish line definitely changes you!

Yours in health, fitness & business,
Sherri McMillan

Looking for more business oriented info? Check out these two marketing blog posts!
Careful and Consistent Marketing For Fitness Professionals
Fit Pro Marketing Rule: Don’t Sell The Braces

 

SAVE $125 ON THE FITNESS RESULTS MANUAL TODAY!!!

FRM Video2 Give Clients Race Recovery Info!

Our Fitness Results Manual is the main resource tool we use to generate an extra $20k in revenue each year with our annual weight loss challenge. We also use it for corporate wellness programs, as a selling feature when talking with a potential new member and so much more! Don’t want to put the time and effort into writing this resource yourself?  Get the licensing rights to use The Fitness Results Manual that I created.  It helps us bring in about $20k in extra revenues for us each year.  Automatically get $125 off through the end of July.Don’t hesitate.  This is the last time this manual will be on sale this year!

      

Keep Kids & Clients Active This Summer!

sherri kids bike 300x225 Keep Kids & Clients Active This Summer!Out of school does not need to mean out of shape! It’s typical at this time of year for our clients to struggle with trying to exercise with the kids home from school or trying to stick to a workout routine while at the summer cottage, the beach or out of town for summer holidays.

If your clients are like mine…some of them decide to take a two month sabbatical and get back on track in the fall because they can’t seem to find the time to get to a gym. Don’t let that happen to your clients! Get their kids involved and teach them to love an active and healthy lifestyle! The key is to make it fun for the kids! Bonus – it will keep your clients active and thinking about sticking to their sessions with you as well!

Share these tips with your clients!

Here’s some tips for an active summer for the whole family when the kids are home from school:

 

Invite Friends

I learned a long time ago that if I want my kids to enjoy and not whine and complain during an active outing, I needed to make sure they brought a friend. It was a night and day difference to how the day went.

TD HanddrawnArrows41 Keep Kids & Clients Active This Summer!

 

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Get Out Into the Woods

It’s true that if you allow kids to choose, they will gravitate to their cell phones and video games. It can be addicting! But if you force them to put away their gadgets, and take them out in the woods, at first they may resent it, but soon they will be exploring, laughing, running, and jumping. It’s good for their souls!trans Keep Kids & Clients Active This Summer!

Head To The Water

Kids love water and they can get hours of exercise just swimming, splashing around and playing and not even realize the high level of activity they are getting.  Try paddle boarding – it’s a fun way for a family to get on the water while getting a fabulous workout.

Head To The Park

Kids can play at the jungle gym while you run laps or use some of the apparatus for your own workout.  Or you can play too! Nothing like making you feel young again when you’re playing tag, hide and go seek, sliding down a slide or swinging on a swing!

Let’s Go Riding

Jump on your bikes and go explore. It’s a great way to see the city and our area hosts tons of paved trails so you can ride safely away from traffic.

Play

Grab a Frisbee, basketball, volleyball, badminton racquet….whatever you got, just use it and play with your kids. It’s fabulous, active, quality time together.

Reward

Everyone is motivated by a reward. So set the expectation and what we can look forward to if we meet it. For example, you could say “We’re going to go on a bike ride and if there is no whining and complaining, I’ll take you all to lunch.” Or “Let’s go for a hike and then I’ll treat you to ice cream afterwards”.  Or “Let’s go kayaking and then I’ll take you to a movie.”

Try to do something active with your kids every day this summer. Kids who exercise can experience the following benefits (adults too!!)

  • Daily physical activity builds a healthy heart and stimulates muscle and bone growth
  • Healthy, fit kids have more energy, sleep better and often have better eating habits than their sedentary peers
  • One six year study found that the academic performance of students who exercised regularly had significantly improved compared to students who did not participate in regular physical activity
  • It appears that children benefit from better concentration, memory, creativity, problem-solving ability and overall mood for up to two hours following exercise
  • One report states that exercise can boost a child’s self-confidence and self-image.  It also reduces aggression and decreases anxiety and depression.

Yours in Health, Fitness & Business,
Sherri McMillan

 

THE BUSINESS OF PERSONAL TRAINING SYSTEM

BOPTbooklets 225x300 Keep Kids & Clients Active This Summer!Hey did you know that I wrote the ONLY complete training business  system designed to help you run a million dollar personal training business?!  You can have this same business system that will help you work SMARTER and generate HUGE profits like we do here at Northwest Personal Training. 

The fee to purchase the Business of Personal Training System can be made up within 1 month of increased PT sales and there are NO recurring franchise or licensing fees.  

A comparable business system in other industries would require an initial investment of tens of thousands of dollars.  

DON’T REINVENT THE WHEEL!  Let us give YOU the systems that we know will work.

      

Don’t Let Clients Get Old and Slow!

sprint drill b 232x300 Don’t Let Clients Get Old and Slow!You can help your clients stay fast as they age! As trainers we know that as we age we lose about 7 pounds of muscle each decade and this loss is predominantly a loss in the number and size of fast twitch muscle fibers. These muscle fibers are the ones responsible for allowing an individual to move quickly, and to maintain agility, reaction time, strength and power.  We also know that as these fibers atrophy, clients often times find themselves moving slowly.  However, the good news is that this loss can be slowed down and in some cases, prevented by helping your clients train their fast twitch muscles. The rule is “If you don’t use it, you lose it”.  So it’s important to help your clients do whatever they can to keep those muscle fibers working so they don’t perceive that they are no longer needed. Here are some ideas that you can use when training clients that are trying to maintain their agility and mobility as they age. As clients to try to perform at least one agility drill 2-3x each week.

Lateral Agility Drill

Position 2 cones, chairs or props a few feet apart.  Now quickly step laterally to the outside of one cone and back to the outside of the other touching down towards the floor or cone on each end.  Try to go as fast as you possibly can.  Continue for 30 seconds. Recover and complete 3-5x.trans Don’t Let Clients Get Old and Slow!

“Sprint Drills”

Place 3 cones in a straight line each about 20 feet apart.  Start the exercise by sprinting or walking fast to the first cone, then shuffle backwards to the starting point.  Then sprint to the second cone, then shuffle backwards to the starting point.  Then sprint all the way to the third cone, then shuffle backwards to the starting point.  Take a short break and then repeat this 3-5x.

 

TD HanddrawnArrows4 300x285 Don’t Let Clients Get Old and Slow!

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“Rectangle Drill”

Place 4 cones in the shape of a rectangle or square with each cone about 20 feet apart from each other.  Start at one corner and sprint to the top of the square.  Then shuffle across the top of the square.  Then back-shuffle.  Then laterally shuffle back to the start.  Do this 3-5x one way.  Take a break and go the other way. An easy way to incorporate agility training into your training program without even knowing it is by participating in sports like skiing, ice skating, inline skating, squash, tennis, racquetball, basketball, Frisbee or volleyball which all involve a high level of agility and speed.  You could also consider enrolling in dance programs like Salsa or Ballroom dancing or choreography-based fitness classes like Zumba and Hip Hop. These types of activities will keep you agile and mobile into your later years – and it’s a fun way to achieve these benefits.   

Your in Health, Fitness & Business,
Sherri McMillan

 

THE BUSINESS OF PERSONAL TRAINING SYSTEM

BOPTbooklets 225x300 Don’t Let Clients Get Old and Slow!Hey did you know that I wrote the ONLY complete training business  system designed to help you run a million dollar personal training business?!  You can have this same business system that will help you work SMARTER and generate HUGE profits like we do here at Northwest Personal Training. 

The fee to purchase the Business of Personal Training System can be made up within 1 month of increased PT sales and there are NO recurring franchise or licensing fees.  

A comparable business system in other industries would require an initial investment of tens of thousands of dollars.  

DON’T REINVENT THE WHEEL!  Let us give YOU the systems that we know will work.

      

Exercising In The Heat – Warn Your Clients!

20140720 0265 2 300x150 Exercising In The Heat   Warn Your Clients!The temperatures are going to be very high across the country over the next few days. As you know….many of our clients aren’t used to this kind of heat and it can cause some serious health concerns especially when we are talking about exercising in the heat. This blog post will give you some important tips and information that you can pass on to your clients this summer!

Heat illness can occur in exercisers whose body heat exceeds its ability to cool down.  

Heat exhaustion is a form of heat illness that is characterized by the inability to continue exercise, headache, fatigue, chills, nausea and confusion. It can be treated by stopping exercise, getting out of the heat and, if a person is coherent and not vomiting, by drinking rehydrating fluids. Intravenous administration of a dextrose or saline solution is often used in Ironman races and other ultra-distance events and can help facilitate recovery. Some athletes suffering from heat exhaustion have been known to require up to 4 liters of intravenous fluid!

TD HanddrawnArrows4 300x285 Exercising In The Heat   Warn Your Clients!

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Heat stroke, a more serious form of heat illness requiring medical attention, is characterized by confusion, central nervous system dysfunction and a body temperature over 104 degrees. 

It is treated aggressively by immersing the victim in cold water or by applying ice packs over the neck, armpits and groin region. It’s important if you or a friend are experiencing any of these symptoms that emergency medical services are called.

Far better than treating heat illness is to avoid it altogether.  Here’s some tipsto keep you healthy and fit in the heat:

  • Drink plenty of hydrating fluids before, during, and after exercise. The American College of Sports Medicine encourages exercisers to consume approximately five to 10 ounces of fluid every 15 minutes during workouts (that’s equivalent to about 3-5 big gulps of water). Throwing water over your head will also help keep you cool but don’t sacrifice water going in your body for water going over your body. A good indicator of adequate hydration levels is clear urine.
  • Wear breathable clothing that will help wick away moisture helping in the evaporation process and keeping you cool. Wear a sun visor and sunglasses to shelter you from the sun.
  • Try not to exercise in the heat of the day.  If you can’t live without your lunch workout and the thermometer is reading dangerous, opt for a swim, cycle, kayak or indoor session.
  • Back off on your pace. Listen to your body which is working overtime to manage the heat.  You may not be able to achieve your normal speed at the same effort so just relax and take it as a moderate or easy day.
  • Be sure that you’re rested and well-fed. If you’re tired and hungry, the effect of the heat will be much greater.

Yours in health, fitness & business,
Sherri McMillan

THE BUSINESS OF PERSONAL TRAINING SYSTEM

BOPTbooklets 225x300 Exercising In The Heat   Warn Your Clients!Hey did you know that I wrote the ONLY complete training business  system designed to help you run a million dollar personal training business?!  You can have this same business system that will help you work SMARTER and generate HUGE profits like we do here at Northwest Personal Training. 

The fee to purchase the Business of Personal Training System can be made up within 1 month of increased PT sales and there are NO recurring franchise or licensing fees.  

A comparable business system in other industries would require an initial investment of tens of thousands of dollars.  

DON’T REINVENT THE WHEEL!  Let us give YOU the systems that we know will work.

      

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