do it yourself fitness assessment

October 9, 2013

Should You Take This?

As a part of our Energize method of training  supplementation is one of the 6 components to success.  I have recently done extensive research on L-arginine and I am recommending it to several clients.  I’ve dropped an additional 2% body fat and lowered my blood pressure from 110/70 to 90/60 since incorporating L-arginine into my supportive fitness regime.  My resting heart rate has also dropped from 55 to 44 beats per minute.  As always, be sure to consult your physician before taking any medication or supplements of any kind.vitamin

What is L-arginine & Why It’s Important?

 L-arginine is an amino acid that is crucial for the body to make protein. L-arginine is found mostly in red meat, poultry, fish and dairy products. Your body converts L-arginine into nitric oxide and improves blood flow by expanding blood vessels with will alleviate chest pains, clogged arteries and headaches. It also encourages the release of growth hormone and insulin in the body.

Benefits of L-arginine

Some benefits of taking L-arginine supplements include:
– Improved Cardio Endurance
– Improved Immune System
– Lower Blood Pressure
– Improved Sexual Health
– Increased EnergyL-arginine has also been used to boost the immune system, treat male infertility and when used topically, to increase blood flow to cold hands and feet and improve wound healing time.

Risks

Dosing adjustments may be necessary in people with bleeding disorders.

Caution should be used in those with diabetes.  Blood glucose levels should be monitored.

Use caution when taking phosphodiesterase inhibitors (Viagra®), due to a theoretical risk of additive blood vessel widening and blood pressure lowering.

Use with caution in postmenopausal patients, as night sweats and flushing have been reported.

Use with caution in patients with herpes virus, as L-arginine may increase the risk of herpes simplex cold sores.  This interaction can be mitigated by taking L-lysine supplements about 2 hours separately from L-arginine.

Arginine may cause bloating; diarrhea; endocrine changes; gastrointestinal discomfort; hives; increased blood urea nitrogen, serum creatine, and serum creatinine; increased inflammatory response; leg restlessness, lower back pain; nausea, numbness (with arginine injection); rash; reduction in hematocrit; severe tissue necrosis with extravasation; systemic acidosis; or venous irritation. In heart disease patients, arginine may cause high white blood cell count, increased post-heart attack deaths, lack of energy and strength, and vertigo or increased blood pressure (in heart transplant patients).

Not a client and want a Free Fitness or Nutrition Consult (value $87) or

interested in our Personal Training Services click here or call us 901-466-6242.

Check out our customized online training ($40-$80) here:  Online Customized Training

Interested in our Massage or Body Wraps? Click here.

Energy Fitness trainers can help you get a tight and toned body with our 30 minute personal training sessions and our custom meal plans.

south main circle with tonya

 


September 27, 2013

Energy Fitness Personal Trainers in Memphis teach you how to do a fitness assessment on yourself .

Click here to download testing sheets, pictures and video so you can be as accurate as possible. Do a fitness assessment every 4-6 weeks.  See

additional tips at bottom of this blog and to register for a FREE Consultation (value $87).

Scoring Norms: (source-YMCA of Usa)

Resting Heart Rate: take for either 1 full minute or for 15 seconds and multiply x 4 – Healthy range is between 40-70 beats per minute

BodyFat  percentage if you get the tanita bodyfat scale as suggested in video:  Healthy Range for women 19-23%, men 16-20%

Push Ups: Female – on knees

Percentile

Age: 20-29 years      30-39 years   40-49 years   50-59 years    60-69 years

90%    32 reps              31 reps             28 reps          23  reps         25 reps
80%    26 reps              24 reps           22 reps          17 reps            15 reps
70%    22 reps              21 reps           18 reps           13 reps            12 reps
60%    20 reps              17 reps           14 reps           10 reps            10 reps
50%    16 reps               14 reps           12 reps           9 reps              6 reps
40%    14 reps               12 reps           10 reps           5 reps              4 reps
30%    11 reps                10 reps            7 reps           3 reps              2 reps
20%     9 reps                  7 reps            4 reps            1 reps              0 reps
10%     5 reps                  4 reps             2 reps           0 reps              0 reps

Push Ups: Male – on toes

Percentile

Age: 20-29 years    30-39 years    40-49 years    50-59 years    60-69 years

90%  41 reps            32 reps            25 reps            24  reps           24 reps
80%     34 reps        27 reps            21 reps             17 reps             16 reps
70%     30 reps        24 reps            19 reps             14 reps             11 reps
60%     27 reps        21 reps             16 reps             11 reps             10 reps
50%     24 reps        19 reps             13 reps             10 reps              9 reps
40%     21 reps        16 reps             12 reps               9 reps              7 reps
30%     18 reps        14 reps             10 reps               7 reps              6 reps
20%     16 reps        11 reps               8 reps               5 reps              4 reps
10%      11 reps         8 reps               5 reps                4 reps             2 reps

Inches Reached on Floor Stretch – FLEXIBILITY

Female                                                                 Male

80-90 %              21-22 inches                      17-20 inches
50-75%               17-20 inches                      15-19 inches
35-45%                15-16 inches                       13-14 inches
20-30%                12-14 inches                      11-12 inches
5-15%                   No Norms                            No Norms

tips:  we suggest taking photos of yourself at different angles and dating the pictures. we also highly suggest you watch the video above as we tell you extra tips to get the most accurate results for your Do It Yourself Fitness Assessment.

Not a client and want a Free Fitness or Nutrition Consult (value $87) or

interested in our Personal Training Services click here or call us 901-466-6242.

Check out our customized online training ($40-$80) here:  Online Customized Training

Interested in our Massage or Body Wraps? Click here.

Energy Fitness trainers can help you get a tight and toned body with our 30 minute personal training sessions and our custom meal plans.

south main circle with tonyaEnergy Fitness, 552 South Main, Memphis, 901-523-2348 (BFIT)