PERSONAL TRAINING

Personalized training plans and the necessary encouragement will be provided during one-on-one sessions to help you reach your fitness goals.

I focus on the following areas to ensure that you obtain a balanced exercise program:

1. Strength training

A form of exercise that targets strengthening and conditioning of the muscles by working them against external resistance, such as free weights, weight machines, or your own body weight.
Strength training uses a range of exercises and apparatus types to gradually increase the force output of the muscles. It is mainly anaerobic in nature.
Strength exercise can improve bone density, metabolism, the lactate threshold, and the strength of muscles, tendons, and ligaments. Enhance cardiac and joint health, lower injury risk in older people and athletes. Strength training is essential to or is included in the training program for numerous sports and physical activities.

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Types of Strength Training:

  • For muscle power

Through training, you can become more adept at performing forceful movements quickly. This technique seeks to develop the muscles’ explosive power. Jumping or starting a quick sprint are two examples. To assist people increase their athletic performance, this kind of training is frequently done. Your “fast-twitch muscle fibers” will be activated during this type of exercise, which provide greater power and strength than “slow-twitch muscle fibers,” but will also wear them out far more quickly and prolong the time needed for recuperation.

  • For muscle strength

Maximum strength and size, or the capacity to lift or push big weights, are the goals of this sort of training. Bodybuilders and powerlifters both train to produce large, bulky muscles. The larger the muscle fibers, the more force they can generate.

  • For muscle hypertrophy

This method is extremely helpful for losing weight because it contributes to a toned appearance and increases the body’s lean muscular mass. It can also aid in preventing the age-related muscle loss that can cause fragility.

  • For muscle endurance

The largest and most powerful muscle fibers in your body are called fast-twitch fibers, and the more effort you put into your workout, the more of these fibers you will activate. However, muscle endurance training activates your “slow-twitch muscle fibers,” enabling you to continue performing an exercise, like rowing, for an extended amount of time. For muscular endurance sports, your strength training will concentrate on lower force demands that build up your slow-twitch fibres because your body recruits muscle fibers based on the force demands placed on it.

Muscle Strengthening Activities:

  • Lifting weights
  • Using body weight
  • Using resistance bands
  • Using weight machines

Strength Training Methods:

Push-pull training

The way your body moves is described by this kind of training. All the muscles that push, all the muscles that pull, and everything in your lower body may be divided into three main movement plains. Any muscle in the body that is divided in this way is either entirely resting that day or actively working via every movement. When you exercise or when they are not being used, your muscles are in a condition of work. Your workout will be broken up into three separate days, each one focused on a particular muscle area. Your chest, shoulders, and triceps will all be involved in your push days. Your back, biceps, and traps will get a good workout on your pull days. Your entire lower body will be worked during a leg day.

Power lifting training

This kind of strength training is becoming more and more well-liked. Power racks and even powerlifting-focused gyms (like Cross Fit) are widespread. When strength training in this manner, you make larger movements and work more muscles. This category includes exercises like squats, deadlifts, snatches, and power cleans. These exercises make use of every muscle in your body, making them excellent for a full-body workout that will boost your overall strength.

Explosive dynamic training

This is the kind of training that most athletes engage in. These exercises incorporate a good strength training component as well as a significant cardiovascular component to get your heart racing. Box jumps, rope pulls, and lesser weight powerlifting exercises including squats, snatches, and cleans are a few examples of these workouts. While at first glance this might seem similar to powerlifting, the key distinction is that you’ll be moving faster, which enables you to combine your cardio and strength training into one session. You can perform more reps by utilizing lesser weights. You will physically see increases in your muscular endurance as your muscles are shaped and strengthened.

Muscular isolation training

This is a tried-and-true weight training regimen where you just work one or two muscle groups each day. Muscular isolation programs aim to make only one muscle contract during each exercise, in contrast to the majority of conventional workout regimens. Leg extensions, focus curls, and triceps kickbacks are a some of the exercises you’ll perform in this kind of program.

Total body circuit training

This is the standard boot camp-style exercise regimen, such as the P90x and Insanity regimens. With this technique, you can exercise every muscle in your body by using lesser weights in a variety of moves.

2. Endurance training

An exercise program intended to improve your body’s endurance over time and sharpen your focus under stress.
Exercise for endurance improvement is known as endurance training. Training your aerobic system as opposed to your anaerobic system is what is typically meant by the term “endurance training.” In sports, the demand for endurance is frequently based on a person’s ability to maintain a steady heart rate and use simple muscles. Both general and specialized endurance fall under the umbrella term of endurance. It has been established that the effective application of skill and technique is closely related to endurance in sports. The definition of an athlete in good physical condition is one who uses the least amount of effort to execute their skill consistently and efficiently.

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Types of Endurance Training:

 Cardiovascular endurance

How well you can get the oxygen you need while exercising at a medium to high intensity is referred to as your aerobic fitness. It increases the amounts of “good” high-density lipoprotein (HDL) cholesterol and decreases the levels of “bad” low-density lipoprotein (LDL) cholesterol in the blood, strengthening your heart and enabling it to pump blood more effectively throughout the body. It can also help lower blood pressure and keep your arteries free.

Muscular endurance

Refers to a muscle’s capacity for force production over an extended length of time, repeatedly and consistently. In virtually every sports activity, it is important. Muscular stamina is akin to what you may call endurance. In many real-life situations, like as holding a young kid as you rock them to sleep or carrying groceries up and down stairs, you need your muscles to continue to work efficiently for an extended period of time. More muscular endurance was linked to a lower risk of cardiovascular illness, according to a study. Triglyceride, serum blood sugar, and blood pressure levels were all associated with higher levels of muscular endurance. The likelihood of musculoskeletal injuries was also found to be decreased at higher levels of muscle endurance.

– Jogging
– Swimming
– Dancing
– Planks
– Kettlebell swing
– Hiking
– Aerobics
– Stair climbing

Endurance Training Methods:

Basic endurance

When your heart rate goes up by between 60 and 70 percent. This implies that you might continue to converse with your fellow runners while you’re running, for instance.
Your cardiac output and heart muscle are strengthened. It improves your immune system and lowers blood pressure and cholesterol levels. Additionally, it enhances your metabolism, which helps you burn fat.

Tempo endurance

When your heart rate rises by 75 to 85%. As a result, you might still have brief conversations with other runners while you’re out running, for instance.
Your workload or speed increase when you reach the anaerobic threshold. For energy, it consumes both body fat and carbs.

 

Maximal endurance

When you increase your heart rate by between 90 and 95%. This means that you can only speak, one word at a time, with your companion when running.
Maximal endurance usually has three- to six-minute breaks between sets. It helps to develop your oxygen consumption. It burns mostly carbohydrates for energy and very little body fat.

Lactic speed endurance

When you reach your highest possible heart rate. You can’t communicate with your companion as a result.
The intervals between sets often last six to ten minutes. When your muscles are already tight, it makes it easier to keep up high-intensity training. Additionally, it means that during extended, intense sets, you might speed up.

Alactic speed endurance

Improves your ability to sprint shorter distances. You need more time to recover before doing your next set.

3. Flexibility/ Mobility Training:

A physical activity that you do to enable active joint movement and passive muscle lengthening in your muscles.
Flexibility is the ability of the soft tissues (muscles, ligaments, and tendons) to passively stretch. Flexibility is also known as mobility training. Contrarily, mobility refers to the joint’s capacity to actively move through its whole range of motion (the location where two bones connect).
Flexibility is a crucial aspect of mobility since it allows you to move your joints more freely thanks to flexible muscles. When the muscles and tissues around a joint are overly tight, the joint is difficult to move. A joint may become misplaced and unstable as a result of tight muscles pulling on it.

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Types of Flexibility Training:

Active flexibility

The utmost flexibility a player may obtain from their muscular contraction without any assistance is the capacity to carry out the movement without the aid of any external force.

Static flexibility

To perform the movement with a full range of motion in a static or stable position like forwarding bending, side stretch, and yoga, etc. static flexibility requires no voluntary muscular activity.

Dynamic flexibility

To perform the movement with a full range of motion in moving or operational like gymnastics etc. Dynamic flexibility is also called kinetic flexibility. It requires voluntary muscular action.

Passive flexibility

Is the ability of a joint to complete a movement with a full range of motion with the assistance of a partner or external help, or, in other words, this is the highest degree of flexibility that a player can attain with the assistance of a partner or helper.

Some of the Flexibility/ Mobility activities:

– Stretching
– Yoga
_ gymnastics
_ calisthenics

Flexibility/ Mobility Methods:

Ballistic stretching

The oldest form of stretching is ballistic stretching. In this technique, the joint is stretched to its greatest range either rhythmically or by doing stretching exercises while moving. In this, the stretching action is carried out in a swinging motion. This technique is incredibly efficient, but it runs the risk of overstretching the muscles, which can lead to pain and injury. An illustration would be the back swinging both forward and backward.

Slow stretching

Slow stretching is a technique in which joints are gradually stretched to their full range, held in place for a period of time, and then brought back to their original positions. This technique works wonders for increasing passive flexibility.

Active stretching

Active stretching requires us to retain a specific position while just using the strength of our muscles to keep it there.

 Static stretching

All of the yogic asanas fall under the category of static stretching. It entails easing into a stretch position and holding for a predetermined amount of time.

 Proprioceptive Neuromuscular Facilitation (PNF)

 Proprioceptive neuromuscular facilitation (PNF), this one may be superior to another stretching method because they facilitate muscular inhibition. Usually performed with a partner and involve both passive movement and active (concentric and isometric) muscle action.

4. Conditioning Training

A wide variety of workouts created to develop a range of talents with an emphasis on the mind, mobility, stability, strength, endurance, power, speed, agility, and performance.
The term “conditioning training” describes getting in shape for a sport. That is being able to deliver a high volume of blows without exhausting oneself, or maintaining a firm isometric grip and leg contractions during grappling without becoming fatigued. This implies that conditioning, and the ensuing conditioning training, will vary for various sports and martial arts. Body conditioning activities strengthen and enhance your body and performance whether you’re trying to get better at a sport or activity or you just want to enjoy the health benefits of exercise. Exercises for body conditioning often include aerobic activity, weight training, and stretches and flexibility drills. Your goals will influence the precise exercises you select.

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Types of Conditioning Training:

Agility

Refers to the capacity for fast starts, stops, and direction changes while keeping correct posture. Consequently, agility training is a sort of exercise training that includes quick bursts of movement that entail direction shifts. Exercises like cone drills and/or ladder drills, which require the exerciser to perform various movement patterns or foot patterns as quickly as possible, are frequently included in agility training.

Speed

Speed is the capacity to move a body as quickly as feasible in an intended direction. As a result, speed training is a sort of exercise training aimed at enhancing the body’s capacity to move as quickly as possible in one direction. Speed training can entail sprinting drills and other exercises that require moving as quickly as you can from one place to another and in one direction. It is typically paired with other types of training.

Balance

The term “balance training” describes a sort of exercise that emphasizes the capacity to uphold good posture over the body’s base of support. Dynamic joint stabilization, which refers to the body’s capacity to maintain the joints in the right positions throughout movement, has been proven to benefit from balance training. Balance training can be an exciting, difficult part to add into a fitness regimen. It is typically conducted on one leg and/or on unstable terrain.

Coordination

The capacity to move one’s body swiftly and appropriately in response to brain directions is known as coordination. People with high coordination can move their bodies easily and are frequently talented athletes. One common exercise for “coordination training” involves using a ladder to rhythmically move the ball around the frame.

Some of the Conditioning Training Activities:

– Planks
– Burpees
– Jumping squats
– Dumbbell thrusters
– Kettlebell swing

Conditioning Training Methods:

Circuit training

A systematic kind of training called a circuit involves an athlete performing a series of chosen exercises in a circuit or in a set order. It is intended to improve agility, quickness, muscular endurance, flexibility, and neuromuscular coordination.

Continuous method

Continuous method, consists of long distance running without break or recovery or pause. It is decided into:
> Slow method that consists of long distance running slowly with low intensity.
> Fast method that consists on higher intensity but it requires less time. The duration is up to 20 minutes.

Interval pace method

Interval pace method, is a combination of slow and fast continuous methods. The activity is done with variable intensity. It’s done continuously but the pace is changed. This can be done from 15 to 60 minutes.

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