Diane Armstrong, NASM Elite Trainer

Specialties:

Fitness

Affiliation:

Sharecare

Location:

Overgaard, AZ

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Diane Armstrong, NASM Elite Trainer answered
On Aug 10, 2016

How should I stretch my hip flexor muscles?

Kneeing Hip Flexor Stretch1. Kneel on back leg; bend front leg at 90-degree angle. 2. Squeeze butt muscles and shift body forward. 3. Raise arm - same side as rear leg - bend to opposite side until stretch is felt in front of pelvis. 4. Hold and rotate back; hold 30 seconds.Standing Hip Flexor
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Diane Armstrong, NASM Elite Trainer answered
On Jun 14, 2016

What stretches should I do while I'm pregnant?

Fold a thick blanket or two into a firm support about six inches high. Sit close to one edge of this support and stretch your legs out in front of your torso on the floor.Cross your shins, widen your knees, and slip each foot beneath the opposite knee as you bend your knees and fold the legs in towa
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Diane Armstrong, NASM Elite Trainer answered
On Apr 21, 2016

Is physical fitness important for me as I age?

It is important. You need to keep moving. Cardiovascular training keeps you heart and lungs strong. Resistance training keeps your muscles and bones strong for doing everyday chores. And last but not least, flexibility training keeps you loose and moving gracefully.
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Diane Armstrong, NASM Elite Trainer answered
On Mar 28, 2016

How can I exercise using a stability ball row?

Start1. Lie on your stomach on a stability ball with your feet pointed down and your legs straight.2. Hold a dumbbell in each hand with your arms extended in front of your body. 3. Draw-in your navel, contract your glutes and lift your chest off the ball. Movement4. Row
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Diane Armstrong, NASM Elite Trainer answered
On Mar 16, 2016

Should I work out every day?

Yes, you should workout every day. It is recommended that adults get 30 minutes of exercise a day and children 60. This helps burn calories, tone muscle and gives you energy. Resistance training gives you the strength to do your everyday chores. So get moving.
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Diane Armstrong, NASM Elite Trainer answered
On Feb 24, 2016

How can I increase aerobic fitness?

Periotized Stage & Zone training will get the job done. Zone One is your base. Here you will improve heart and lung capacity for the storage and transportation of oxygen and nutrients for energy. Warm up and recover here. Heart rate levels are between 65-75%. Zone Two is high intensity with
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Diane Armstrong, NASM Elite Trainer answered
On Feb 16, 2016

What is my ideal weight?

Here's a quick rule of thumb, 100 lbs for the first 5 feet plus 5 pounds per inch after that for women and 106 lbs for the first 5 feet plus 6 pound per inch for men.
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Diane Armstrong, NASM Elite Trainer answered
On Nov 23, 2015

As a woman, how much intense cardio exercise should I do?

Intense cardio will put you in Zone Three for 30 to 60 seconds at a time. For most people, exercising in Zone Three once a week is enough. Research has shown that whether you perform interval training once a week or three times a week, both frequencies have the “same” cardiovascular benefits.
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Diane Armstrong, NASM Elite Trainer
On Nov 19, 2015

For most people, exercising in Zone Three once a week is enough. Research has shown that whether you perform interval training once a week or three times a week, both frequencies have the “same” cardiovascular benefits. If your goal is weight loss, you would most assuredly burn more calories by training in Zone Three more frequently. The problem is, this may be more strenuous on you and can lead to overtraining and weight loss requires a long-term solution, which is impossible for you to accomplish when you have to take time off. Overtraining can also lead to burnout which can cause you to stop working out completely. You want to be able to stick with your program.

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Diane Armstrong, NASM Elite Trainer
On Nov 18, 2015

Try a group exercise class. Instructors do the planning and create progressive workouts to keep you moving forward and motivating you. You get to know new people and this helps keep you engaged because of common ground and camaraderie. When you’re having fun, you tend to stick with your exercise. It’s one more way to keep you moving!

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Diane Armstrong, NASM Elite Trainer answered
On Nov 17, 2015

How can a woman figure out her target heart rate during exercise?

The easiest and fasted is to take 220 minus your age. This number is you maximum heart rate. Take that number and multiply by 65%, 80% and 90%. This will give an idea of your zones for a warmup, moderate and intense workout.
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Diane Armstrong, NASM Elite Trainer answered
On Jul 27, 2015

What causes a fitness or weight loss plateau?

Adaptation causes plateaus. Our bodies do their darnedest to make sure we do not fail when we place demands on them. If it does this time, it will quickly adapt so next time it won’t fail. After a time, if you don’t change up the demands, you will no longer see improvement. You only get what y
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Diane Armstrong, NASM Elite Trainer answered
On Jul 27, 2015

How much cardio should I do to lose weight?

30 minutes is enough for adults. If you're not losing weight you need to check your eating habits. The rule of thumb is "calories in, calories out". Most of us eat way more then is nessecary.
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Diane Armstrong, NASM Elite Trainer answered
On Jul 16, 2015

How do I commit to a health and fitness routine?

Adaptation causes plateaus. Our bodies do their darnedest to make sure we do not fail when we place demands on them. If it does this time, it will quickly adapt so next time it won’t fail. After a time, if you don’t change up the demands, you will no longer see improvement. You only get what y
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Diane Armstrong, NASM Elite Trainer

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