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Machine Weights, Free Weights and Stability Exercises

Exercise Reports



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The proper technique, the proper speed, the proper way.

Repetition and practice are necessary experiences. The body adapts favorably to physical training.

Congratulations! You can do something to upgrade your physical performance.


Sometimes personal training just means getting started off right.

Scientific approach to Human Performance in sports, work, recreation and daily activities.

Workout Phases. Personal touch guides you to exercise at your current physical condition. Workouts are offered in phases to match your physical fitness and goals. Phases include the following:

Corrective exercises to help correct postural problems and muscle imbalances that could otherwise cause injuries.

Stability and flexibility exercises to help develop muscles that optimize joint range of motion and stabilize the body's core -- the spine and abdominal muscles -- the basis of all other activity of the body.

Muscular development exercises for body shaping and weight management.

Muscular strength exercises to improve physical strength.

Power exercises to develop power in athletics.

Cardiovascular exercises to develop endurance for athletics or help with weight management.

Goals are evaluated and documented.

Exercises are documented for accountability. Exercise Reports database helps trainer select from thousands of exercises you can use in a health club, fitness center, at home, on vacation and outdoors.

Energy balance documents activity and food intake.

Know your plan. Anytime. Anywhere.
Online exercise journal.
Online personal training.
Exercise diary.
Performace milestones.

Here is a list of results you can expect if you are dedicated, workout hard and workout regularly:

Protect Cardiovascular System and reduce risk of other disease

Improve appearance (for a wedding, new job, to stop being a slouch for your significant other)

Feel better
and feel more energy

Perform better
(for sport or work)

Get stronger and faster or regain quickness and power after an injury

Improve ability to handle life's stresses

Lose weight
and gain health benefits

Gain muscle for stability,
shape and strength

Core & Stability Training
Endurance Training
Joint Protection
Low Back School
Shaping aka Sculpting, Toning, Trimming
Speed Training
Sports Specific
Strength Training
Team Conditioning
Weight Management

Experience in fitness brings a
greater cooperation of
mind and body.
-- Mark Bostrom


Mark Bostrom, Personal Trainer
126 East Wing Street #220
Arlington Heights, IL 60004

Telephone: 847-253-2856

Advanced degree with Master of Science in Exercise Physiology and certification from the National Academy of Sports Medicine.

Northwest Suburban Chicago. Call or e-mail for appointments and availability.

Advanced Degree
20 years experience
Medical background (former paramedic)
Computer records and data gathering
You wouldn't play golf with a football. And you probably know you shouldn't train your body for golf with football exercises either. Each human body has many similarities which allow personal trainers to design similar programs for many different individuals with regard to joint safety and general conditioning. But, as a trainer gets to know an individual and understands their body type, capabilities and goals, then the training gets specific or personal.

The most valuable thing about a Personal Trainer is that in time a Personal Trainer can help you discover your capabilities and can help you work past or around limitations.

or call 847-253-2856 for more details.

THE CARDINAL for news from our home town of Arlington Heights.



Adaptation The response of the body to stress that involves systems of the body growing or modifying to perform more efficiently while under a future similar stress.

Agonist The muscle or muscles that are doing the work to move bones in a specific motion that are coordinated with the antagonist(s), which perform the opposite motion. The agonists and antagonists are coordinated in the sense that the antagonist decelerates or controls agonist action. Also sensors in agonists and antagonists feedback information to the nervous system that helps control speed, force of contraction and flexibility of the muscles. When this coordinated system is well-trained and functioning well, performance is enhanced and injuries, such as muscle strains are prevented.

Antagonist The muscle or muscles that perform the opposite motion of the agonist(s). See agonist above.

Antioxidants include vitamins A and C which help prevent oxygen from combining with chemicals in the body that form free radicals, which can cause chromosomal damage.

Basal Metabolic Rate is the amount of calories consumed by the body without any activity or exercise. The common units are given in calories per day.

is an important mineral that helps keep bones strong, can prevent osteoporosis, and also is involved in the generation of muscle contractions.

are the measure of energy of a food and the measure of energy requirements of the body at rest and during exercise and activity.

Carbohydrates are the primary and most common source of energy, supplying 4 calories per gram. Carbohydrates are complex (starch, dietary fiber) or simple (sugars, fructose, lactose, sucrose). Glucose or blood sugar is the ready form of carbohydrate used by tissues for energy. The brain requires a steady level of glucose.

Cholesterol is a complex chemical related to fats in the bloodstream and in all the body's cells. Cholesterol forms part of cell membranes, some hormones and other needed tissues. HDL (high density lipoprotein) is considered "good cholesterol" and LDL (low-density lipoprotein) is considered "bad cholesterol." Total cholesterol includes both HDL and LDL, which when elevated is associated with the risk of heart disease and hardening of arteries.

Cholesterol Free
Food classification that defines less than 2 milligrams of cholesterol and less than 2 grams of saturated fat per serving.

Cool Down The process of slowing down the physiological processes after physical activity. This is especially important for the heart after endurance activity. Sudden decrease in activity or lying down immediately after intense activity causes a strain on the heart because of sudden decrease in blood flow return to the heart.

Daily Value or DV, is a dietary reference term required on food labels. The DV identifies the percent of each nutrient the serving of food provides and is shown as a percentage required of some substances.

Dietary Fiber is a zero-calorie substance that cannot be digested by the human body, found only in plants. Sources include fruits, vegetables, legumes (dried peas and beans), whole grains, nuts, and seeds. The recommended daily fiber intake is 20-30 grams to help keep the intestines healthy.

Electrolytes are minerals that help regulate fluid balance, nerve conduction and muscle contraction.

Endurance The ability to perform muscular work for extended periods (e.g., running, swimming).

Exercise Physiology The science of the processes of body chemistry, function, anatomy and body systems as they affect and are modified by physical exertion.

Failure The application of work of a muscle until it can't contract. The purpose of bringing a muscle to failure is to bring adaptation for better performance in the future.

Fat Free
Food classfication that defines less than 0.5 grams of fat per serving.

Fats supply 9 calories per gram. Fats are used to store energy, insulate body tissues, and transport the fat-soluble vitamins A, E, D and K through the blood. Fat is the densist macronutrient.

Folic Acid is a B vitamin that's vital for women of childbearing age for the purpose of helping prevent birth defects.

Gram is a scientific measurement of mass. There are about 454 grams in 1 pound.
Food classification that defines less than 10 grams of fat, less than 4.5 grams of saturated fat, and less than or equal to 95 milligrams of cholesterol per serving.

Food classificatin that defines one-third less calories or no more than one-half of the fat in the higher calorie version.

Low Fat
Food classification that defines less than or equal to 3 grams of fat per serving.

are carbohydrates, fats, proteins and water.

Minerals help regulate fluid balance, muscle contractions, and nerve impulses. Minerals also make up many structures of the body, such as bone, teeth, and blood vessels.

Micronutrients are vitamins and minerals.

Monounsaturated Fats (a fatty acid) are fats found in vegetable and nut oils, such as canola, peanut and olive oil. Mono- refers to these fat having one chemical bond in the chemical structure that is not completely hydrogenated as are other bonds in the structure. These fats melt at lower temperatures and are not as hard as saturated fats.

Oxygen Consumption The body's use of oxygen, especially by the muscles while working or exercising.

Polyunsaturated Fats (a fatty acid) are found primarily in vegetable and nut oils, such as corn, soybean, safflower, and sunflower oils. Fish oils are also high in polyunsaturated fats, called omega 3 fatty acids. These fats have multiple bonds that are not completely hydrogenated.

Progressive Resistance Exercise or PRE Working a muscle to failure by gradually increasing the intensity or the resistance of the exercise.

Proteins supply energy at 4 calories per gram. A protein is broken down into amino acids, which are then used to build, repair and maintain body tissues and to allow new growth and development. Protein is also essential for manufacture of hormones, antibodies, and enzymes. Protein differs from other macronutrients because it contains nitrogen.

Repetition or Rep
One full range of motion of an action that is repeated in an exercise.

Saturated Fats (a fatty acid) are found primarily in animal products, including whole milk, cheeses and fatty meats, but also in vegetable oils, such as coconut, palm and palm kernel oils. Higher amounts of these fats are associated with a high risk of heart disease and obesity.

Set A group of repetitions of an exercise.

Speed The ability to quickly move the body or a part of the body, as in swimming, running, throwing, kicking, swinging, etc.

Sports Specific Training An exercise program that is designed to condition the body specifically for a chosen sport.

Strength The body's ability to overcome a force in order to move an object.

Superset The combination of two or more exercises in series. Instead of doing sets of the same exercise in series, you do a different exercise as the second or third set. You can do the same muscles and agonists or you can work antagonists in the combination. If you do the same muscles and agonists, you will really feel the fatigue and failure of the muscle. Same muscle/agonist example: Close grip lat pulldown/wide grip lat pulldown. Antogonist example: biceps curl from low pulley (elbow flexion)/triceps pressdown from high pulley (elbow extension).

Trans Fatty Acids are usually manmade by hydrogenation of vegetable oils, a process which turns trans fatty acids into saturated fat. Trans fatty acids may increase LDL, the "bad cholesterol."

Vitamins are complex chemicals essential to life processes -- regulating metabolism. Fat soluble vitamins are A, D, E, and K. Water soluble vitamins are the B vitamins and Vitamin C.

VO2  Max or Maximal Oxygen Consumption
The maximum work or exercise intensity a person can achieve while still using oxygen in steady state. When intensity exceeds the Maximal Oxygen Consumption level, the body uses alternate metabolic pathways (such as anaerobic glycolysis) that perform for a limited time.

Warm-up The process of getting the brain, nerves, muscles, tendons, ligaments, lungs, heart and blood vessels and the body as a whole ready for an increase in activity. Generally thought to be safer for the heart, joints and muscles for preventing injuries.

Water is the most essential nutrient. Total restriction of this macronutrient is fatal in a relatively short period of time -- as in days. The only zero-calorie macronutrient.

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