Georgia Personal Training measures success purely based on the results clients attain
Many people enjoy the great outdoors and prefer exercising outdoors even during the hot and humid summer temperatures. Such activities as, jogging, biking, golfing, tennis etc. are enjoyable outdoors. At Georgia Personal Training (GPT) we offer a state of the art, 24 hour airconditioned gym for Summer Heat Indoor Exercising. Not to mention, we have the most talented personal trainers in the Atlanta Metro.
Indoor workouts during the extremely hot and humid summer, allow you to go full out. You do not have to scale back on your exercising to make allowances for the potentially deadly effects of excessive heat exposure. Of course, certain body types are more susceptible to heat stroke than others. Larger bodies, elderly, children and other people not accustomed to rigorous workouts must take extra precautions in the heat. Another great reason to workout indoors at GPT.
If you do decide to exercise outdoors, below are some things to consider that studies have shown to be valuable:
Dress Appropriately – Obviously lighter clothes are better than dark and heavy ones.
Sunglasses and Sunscreen – Make sure to wear UV-blocking sunglasses and apply ample amounts of waterproof sunscreen.
Hydrate – Staying hydrated is essential for your body all times but even more so during exposure to hot and humid outdoor conditions.
Know the Heat Illness Warning Signs – If you become dehydrated it is a serious medical condition. It is important to recognize the early warning signs below so you can take action
Heavy sweating
Muscle cramps
Fatigue
Weakness
Dizziness
Headache
Fainting
Nausea or vomiting
Dark urine
Cool, moist skin
Beat the summer heat with indoor personal training at Georgia Personal Training!
GPT offers the most Elite Program Options for Summer Heat Indoor Exercising
Rest assured, when you sign up for a personal training session with our trainers Matt and Brandi Lein, you will benefit from a great workout. Not to mention that during the dangerous summer hot temperatures you will be in an air-conditioned environment. To give you some idea of a typical work out class at GPT. Below is a description of a High Intensity Interval Training (HIIT) program.
There are numerous routines you can choose from and the professional personal trainers at GPT will stay with you every step of the way. With HIIT you do not have the ability to take it slow for 
the entire workout. You have to be prepared to go all out for short intervals and push yourself hard. Below are some of the popular HIIT trend routines:
- The Basic Sprint Interval – To get started you warm up for approximately for three minutes with a slow jog. Then the fun begins as you jump into a full sprint as fast as you can run for 15 to 20 seconds. Then slow it back down to the jog or even walk pace for a minute and then start the sprint phase all over again.
- The Body weight Tabata Circuit – With this exercise routine you choose a body weight exercise such as squats or mountain climbers. Again, you go hard for 20 seconds, rest for 10 and do it again. You should try for eight sets.
- The Bike Sprint – One of my personal favorites is the stationary bike. This is a tremendous exercise to strengthen and tone your hamstrings and quads. You pedal all out for 30 seconds and then ride slow for one minute. Try to get in as many rounds of this as possible. 10 -20 is optimum as a good goal.
- The Battle Ropes Blitz – If you like swinging battle ropes, try this for 30 seconds, rest for one minute and repeat. If you are able to do slams or waves for 10 repetitions, you will feel the burn.
- The Hill Sprint Series – Sprinting is a great exercise but doing this on an incline treadmill really amps it up. Another good thing about sprinting on an incline is that there is less strain on your joints and hamstrings. Try to sprint full out for 20-30 seconds and then walk for one minute to catch your breath. Repeat for 10 repetitions.
- The Sled Push Slam – You have probably seen football players pushing sleds to improve their strength and ability to explode off the line of scrimmage. Sleds also improve your anaerobic conditioning by allowing you to battle through sprints that are over quickly. The sled should be loaded with 70 to 85 percent of your max pushing capacity. As you explode into the sled trying to push it, you will feel the fatigue. Try to complete five repetitions.
- The Rowing Ab Blast – This unique exercise involves the use of a rowing machine and then a mat where you can supplement the rowing with sets of the core exercise known as ” hollow rocks”. You should row for one minute then do five hollow rocks and get back on the rowing machine. Do this same repetition until you have rowed 2,000 meters.
- The 100s Crush – For this high intensity work out you can use a treadmill, rowing machine or a Versa -climber. Try and complete a 100 -meter sprint or a 100 – foot climb as fast as you can go. Then stop and let your heart rate drop to below 120 beats per minute. Repeat this for 10 repetitions.
- The Total Body Beat-down – Use a timer for this set of exercises and set it for 12 minutes. Try to maintain good technique but go as fast as you can. You will have one minute to do each move. Rest for until it is time for the next minute. Obviously if you complete each routine quickly you will have more time to rest before the next minute routine starts. Your goal is to complete four sets.
Minute 1: 15 air squats
Minute 2: 15 burpees
Minute 3: 10 lying Superman holds - The Ski-Erg Shred – A great core exercise, this routine involves some creativity using the Ski Erg. First you go 20 seconds. Rest for 10 seconds and drop to your knees and go 20 seconds and rest for 10. Then drop to one knee and do 20 seconds and then the other knee for 20. If you can make it for three rounds of this, you will feel quite the burn in your abs.
GPT Owner and Personal Trainer Matt Lein
Georgia Personal Training/9420 Willeo Road Suite 106 Roswell, GA 30075
Matt Lein (770) 241-1086 MatthewLein@Bellsouth.net
Brandi Lein (404) 668-7976 BrandiLeinFit@gmail.com
