Frequently Asked Questions How Can I Prepare For A Marathon? Bryan Evans Fitness can put together a 14 - 16 week training programme for you, depending on your ability and your target finishing time. You would need to look at training between 3 to 6 days per week with a variety of interval and distance running. However we don't just set up a training programme and leave you to your own devices! We will accompany you on some of your runs to offer you training and support, to pace your runs and motivate you. I am a very slim male and want to bulk up. What is the best way to do this? How you build muscle depends upon a range of factors, including your metabolic rate, whether you smoke, your diet and even your genetic make up! Bryan Evans Fitness can devise a nutritional plan for you to ensure you are eating the right foods to help you achieve the body you desire. Our personal training sessions will take you through various weight workouts to target particular muscle groups as required. I am a female and want to start lifting weights, but how can I avoid getting body building muscles? It is a common myth that women who lift weights will end up with a body builder's physique. Bryan Evans Fitness's personal training programmes will help devise a combination of cardio and weight work to ensure you tone and define your muscles without bulking up. What injuries is sports massage good for treating? Sports Massage is great for relieving all muscular and common injuries, even torn muscles (after repair and / or surgery). Bryan Evans Fitness will undergo a consultation with you to determine the cause and source of the injury and how best to treat it. We can also offer rehabilitation exercises. Sports Massage is not just good for treating injuries, but is also great for general well-being. See our BE STRONG pages for further details. How can personal training help me? Bryan Evans Fitness will start by giving you a consultation where we will identify your aims and goals and what you wish to achieve. We will then devise a personalised training programme just for YOU to incorporate the things we have discussed. We recognise the importance of fun in your workout. For example, if you detest running, then we will not incorporate the treadmill into your programme. For you to achieve your goals you have to be motivated and for you to be motivated your workout has to be fun and personal to you. Each of our training programmes are unique to the individual they are devised for and in that way we Get Results! I want to lose weight, should I concentrate on cardio exercises only or should I be looking at weights too? Both! Cardio-vascular workouts exercise the body's biggest muscle - the heart. This will have been under strain if you are very overweight or obese. Working out with weights helps increase your metabolic rate, making you burn calories faster. Therefore you need to do both cardio-vascular and weight work outs to achieve weight loss. Bryan Evans Fitness has worked with clients who have achieved dramatic weight loss. We understand that you may feel uncomfortable joining a gym if you are very overweight and we have a range of options to suit each individual. Losing weight through exercise will help you to increase bone density and stave off osteoporosis in both men and women. What should be my optimum heart rate for when I am working out? This depends on your training zone, but ideally 220 minus your age, as a rough guide, to find your maximum heart rate. Interval training such as spinning is the best exercise for your heart. This 'spikes' your heart rate so you range between comfortable (working at 70% of your heart rate) through uncomfortable (working at 80% of your height rate) right through to breathless (working at 90% of your heart rate.) If you are fitter your heart rate tends to go higher but exercise caution and ensure it does not exceed 195bpm for safety reasons. How I can reduce my stomach, which is my problem area? Bryan Evans Fitness can work with you to address a particular problem area. Unfortunately the stomach is the last place you lose fat stores from. However we can devise a range of core exercises and interval training programmes to help you target this problem area. What is the best exercise to tone my thighs and bottom? Squats and lunges are great for toning the thighs and bum, especially as they mirror functional exercises performed on a daily basis, such as sitting down. Bryan Evans Fitness can work with you to address a particular problem area.

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Please seek medical advice from your doctor before embarking on any intense exercise programme, or if you have any existing injuries or medical conditions.