Activation:
Maximise Fat Burning while you Increase Strength and Enhace Endurance
In the HerCoreStrength Acitvation program the work period is 45 seconds. Research shows that training with lighter weights and higher repetitions produces a similar muscular strength response as training with higher weights and lower repetitions. This is as long as the individual’s work is within 90 seconds (staying within the anaerobic energy system).
As the kinds of exercises utilized are combination exercises, or alternate upper and lower body exercises the participants heart rate is kept high not only burning extra calories, but also increasing strength. This is especially so as participants are completing more than 12 reptations of each exercise with a rest period of less than 30 seconds. (American Council on Exercise, Personal Trainer Manual, Fifth Edition.
Furthermore, here at HerCoreStrength posture is paramount. For each exercise posture, including pelvic floor, is cued and posture is also strengthened at the end of each workout as there is 8 mins of core work.
Finally, at the end of each workout time is taken through relaxation to reflect not only on the workout, but our daily life, with tips and tricks on how we can better manage our lifestyle and our mindset- giving participants a full mind body workout.
How the program builds strength
Research shows that training with lighter weights and higher repetitions produces a similar muscular strength response as training with higher weights and lower repetitions. This is as long as the individual’s work is within 90 seconds (staying within the anaerobic energy system). (American Council on Exercise, Personal Trainer Manual, Fifth Edition).
How the program builds stamina
As the kinds of exercises utilized are combination exercises, or alternate upper and lower body exercises the participants heart rate is kept high not only burning extra calories, but also increasing strength. This is especially so as participants are completing more than 12 reptations of each exercise with a rest period of less than 30 seconds. (American Council on Exercise, Personal Trainer Manual, Fifth Edition).
Watch a sample workout
The 6-week Activation program has 3 workouts each week (18 workouts in total).
Check out the second workout below. If you want to do the workout, all you will need is a mat, 2x light weights (drink bottles are fine!), a band or towel, and your water bottle for hydration.
Have fun!
- Anne
