Welcome to the next edition of the Fitchicks Insider VIP Newsletter.
This week heralds the end of the current Kiama FitChicks Club program. For a lot of our FitChicks this program has been the one where everything has come together. They have done most of the exercises before and their technique is right so all they had to do was load on the weight. Each session the FitChicks assess what they are lifting and decide is it heavy enough? But how do you decide that? You can’t put an individual figure on it as we are all different, with different body structures and different abilities. Basically though we should be lifting to a high intensity that is approximately 85% of your 1RM. (Your one repetition maximum, in other words, the amount of weight you could lift only once).
In a study in the journal “Medicine and Science in Sports and Exercise”, women burned nearly twice as many calories in the two hours after their workout when they lifted 85% of their 1RM for 8 reps than when they did more reps (15) at a lower weight (45% of 1RM). This may not reflect on the scales as muscle is more dense than fat, but clients typically will drop a dress size or two even if they don’t drop a lot of weight on the scales.
So with one last chance to reach those goals, lift heavy girls and you will achieve great things!
You can’t live without it!
Oxygen Health & Fitness
02 4233 2963