Cardio Training

Tone your total body with the right training methods and you will burn more fat. In other words, "muscle up" and the fat will melt away! Make the commitment to full body strength training from now on....it will improve your body's composition and overall health (including bone density).


Don't just start lifting weights and running with no guidance. This can often lead you to little or no results and a host of injuries. Here's a client question:

Question: Some muscle areas on my body are more developed than others. How can I correct this problem?

Mark's Answer: We all have a body type due to heredity and lifestyle choices. A fitness assessment is important because the personal trainer identifies postural weaknesses and muscle imbalances. The fitness program is then tailored to fit your needs. Without this assessment, you are "shooting in the dark."

Achieving optimal muscular fitness requires flexibility, strength, endurance, power, and speed. These components should be included in an integrated training program.

Because of lifestyle habits, the dominant side of the body develops more than the non-dominant side. And, if certain patterns or muscular actions are performed repeatedly, muscles develop more in either the front of the body or the back of the body. As a result, some muscles become tight, lengthened or weak.

An integrated training program focuses on 3-dimensional muscular balance. This will help overall strength, burn more fat, prevent injuries and enhance everyday living.

Opposing muscle groups should be in balance. Focusing more on exercises like squats, deadlifts, rows, shoulder presses and bench presses will help you do this. Using more unilateral (one-leg, one-arm) exercises also improve muscular balance. Lunges, step ups and dumbbell exercises fit this category.

For example, the quadriceps group/hamstring group should be in balance (or the quads should not be significantly stronger than the hamstrings).

Research has proven that inadequate hamstring strength contributes to knee anterior cruciate ligament (ACL) injuries.

To avoid developing muscular imbalances or to correct muscular imbalances, you should do the following:

1) Have a postural assessment performed by a fitness professional. This assessment will indicate where your muscles are tight, weak or lengthened.

It will also indicate patterns of postural dysfunction called postural distortion patterns. Distortion patterns occur because the structural integrity of the kinetic chain (human movement system) is compromised due to the misalignment of one or more of its components.

2) Develop a comprehensive flexibility routine.

3) Weight training should focus on the total body to burn more fat and avoid muscular imbalances.

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