| Body Building |
Resistance Training:
We specialise in programs such as |
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Personal Exercise programme (PEP), |
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Body sculpting (which draws from the strengths of body building), and Body shaping (drawing from the advantages of cardiovascular exercises). |
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PEP |
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A personal trainer is assigned to members who enroll for this programme. The trainer motivates and encourages, without being forceful. The one-to-one attention creates a great rapport between the member and the trainer, with the trainer being able to understand each member's limits and potential. |
| Body
sculpting / body shaping |
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This programme deals with body transformation packages used for toning body muscles. Drawing heavily from techniques commonly used by body builders around the world, a carefully planned mix of resistance training and cardio exercise is what makes this program highly effective. |
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Resistance Training |
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A training program of 5-6 times a week, and twice a day during the advanced stages. |
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10-12 exercises per session, one body part at a time. |
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3-5 sets per exercise, 6-12 repetitions (reps) per set. |
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A minute or two
of rest between sets. |
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Intensity level - which allows for 8-12 reps per set, occasionally enhancing it to weights which will allow only 6 - 8 reps. |
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Body building techniques used - circuit training, forced reps, partial reps, negative training, rest pause method, and stripping. |
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Cardio |
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Twice or thrice a week. |
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Intensity: 50-70 per cent of the maximum heart rate (MHR). |
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Duration: 30-40 minutes. |
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Primary exercises: Treadmill, cycle. |
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Training progression - during middle and latter stages of the program |
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Increased resistanced of the cycle, and inclination on the treadmill. |
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Increased speed on the cycle / treadmill. |
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Increased time to 40-45 minutes. |
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Talwalkar's personal trainer's expertise is what proves invaluable during the program, by determining the most effective mix of resistance and cardiovascular training, and a training program packed with those exercises which would give the best results. |
