One of the biggest issues in today’s fitness industry is the state of mind. Everyone is after a physique like a Greek God, and everyone has forgotten about the true purpose of the human body: functionality.
When you look at an Olympic athlete, they look great – some would say amazing. But their goal isn’t to look great. They’re crafting their body from the perspective of human performance, and the physique comes with it.
If you’ve been struggling to meet the rigorous demands of your workout program and diet, it could be time to make a sustainable change towards a program that is progressive in nature and goal-oriented.
What is Goal-Oriented Training?
Exactly as it sounds, goal-oriented training is training towards a specific goal, generally in performance rather than physique and body composition.
For example, in a goal-oriented training program, your goal might be to bench 200 pounds, rather than develop a strong and sexy chest. Another goal could be to squat 300 times, rather than develop lean legs and glutes.
This process enables you to see your body as more than just a superficial item. You view your body as a functional machine that can be changed to look good through functional, performance-based training.
Benefits of Goal-Oriented Training
Why would you train this way rather than strictly for aesthetics? The simple answer is that any training will help you shape your body into better composition with greater muscle development.
This style of training will help you to emphasize form and function. You’ll train to grow stronger, and in the process will develop a spectacular physique.
How to Get Started
Getting started with this style of training is as simple as defining your goals. They don’t have to be anything crazy, just enough to cause some form of sustainable change.
Try these tips for your new training program:
1. Pick compound lifts for your goals. Exercises like squat, deadlift, bench press, and other compound exercises recruit many muscles and large metabolic systems. They’re perfect for your long-term goals.
Top Tip: If you want to develop your legs, orient your goals around increasing your squat and lunging exercises.
2. Understand, this isn’t about physique. The faster you can forget about how you look the better off you’ll be when it comes to true success in the gym. Your only focus should be to increase the weight in your compound lifts and move toward your goal.
3. Start off light and easy. There’s no need to start training with high weights. You’ll train your body and grow your muscles with the resistance as you go. So, start with weights that are comfortable for you.
4. View your program with a long-term mindset. If you’re to be successful in this new regimen, you must view the process as a long-term goal. There is no need to weigh yourself each morning, or constantly measure your waist.
One Last Thing
If weights aren’t your thing, you can always move toward the endurance route. You can have goals of running a half marathon or running a 50-second 400-meters. There’s absolutely no need to be fixated on weightlifting, yet it is one of the easier ways to track progress.
If you’ve been struggling to lose weight and feel satisfied with your current body, then it could be time for you to make a change to goal-oriented training.
Take your time and work through your fitness regimen. Find a trainer that specializes in strength-based progressions rather than physique.
Who knows? You might be a future Olympian and you never saw your own potential!
Ready to Start Goal-Oriented Training for More Effective Weight and Muscle Management?
Skate Your Way to Weight Loss, Fitness, and Freedom
If you loved skating as a kid, turn your old hobby into a fun, new workout. Even if you’re a complete newbie, skating is easy to learn and safe as long as you follow some simple precautions.
Put some wheels or blades under your feet. Take a look at the advantages of skating and how to make rollerblading or ice skating part of your exercise routine.
Benefits of Exercising on Skates
1. Lose weight. Ice skating or rollerblading burns as many calories as running, which is about 400 calories an hour, depending on your weight. As a bonus, skating is also easier on your joints than running.
2. Tone your lower body. Skating engages your entire lower body, as well as your core. With one movement, you target your buttocks, thighs, calves, and abdomen.
3. Enjoy socializing. Skating is a fun activity to share with family and friends. Many rinks offer concerts and concession stands. Sip hot chocolate and listen to jazz after your workout.
4. Spend time indoors or outdoors. Indoor rinks allow you to stick to your program, even when it’s snowing or raining. On the other hand, skating outdoors can be especially appealing. Connecting with nature helps reduce stress and restore your energy levels.
5. Feel exhilarated. With rollerblades, also known as inline skates, you’ll be traveling fast from the time you take off. On pavement or ice, some skaters may work up to speeds of 25 miles an hour or more. You’ll feel graceful and relaxed as you fly along.
How to Exercise on Skates
1. Select your footwear. Proper fitting is essential. Your skate size will probably be a bit smaller than your shoe size, especially if you’re a woman. Ensure that your heels fit securely in the back of the boots. You may want to start out with recreational skates and switch to fitness skates as you become more proficient.
2. Take a class. Working with a qualified instructor could save you from many falls. Ask the staff at your local skate shop for recommendations or browse online for classes.
3. Learn to brake. Stopping safely in various conditions is one of the first skills you’ll want to master. Remember that figure skates brake in the front, while online skates brake in the back.
4. Train for balance. Additional balance training may also help keep you on your feet. Ask your instructor for exercises you can perform on your skates. Practice standing on one leg with your eyes closed to increase your balance.
5. Build up your strength. At first, your legs may feel sore as your muscles try to adapt to skating. Performing squats and lunges can help speed up the process.
6. Plan your route. Quiet parking lots or skating rinks are ideal for your first skating practices. As you become more steady on your feet, you can venture out to skating parks and trails.
7. Follow the rules of the road. If you’re skating on public roads, obey the same rules as a bicyclist. Wherever you skate, stay to the right. If you want to pass someone, check that you have enough room and let them know that you’re approaching on their left.
8. Wear safety gear. Helmets are essential when skating. Wrist guards and pads for your elbows and knees will also help protect you from injuries.
9. Intensify your workouts. There are many ways for skaters to heighten the challenge. Gradually increase your speed and distance. Bend forward at the waist to work your legs harder.
If your treadmill is starting to bore you, maybe it’s time to trade it in for a pair of skates. They’re not just for kids or Olympic athletes. You can skate your way to greater health and fitness.
Interested? Meet with a certified personal trainer to find out how to incorporate skating into your fitness plan.
by Personal Trainer Michael Meola
As a personal trainer one of the first things I do when I have a new client, or I’m performing an assessment, is I simply have them bend over and pick something up off the floor. Majority of the time something is out of whack.
But before we go any further, we need to know what exactly it means to “hip hinge”. A hip hinge, in general, is any flexion or extension originating from the hips.
The hip hinge is one of the 7 movement patterns we need to master, along with the squat, lunge, twist, push, pull, and gait. Once we master the hinge we become more efficient at picking things up off the floor, as well as certain exercises such as the deadlift, bent-over rows, and initiating the squat. In fact, often times when people squat, they aren’t performing it correctly. They’re loading into their knees rather than letting the hips guide the movement. I’ve solved a lot of knee problems by fixing up how people initiate their squat. While the squat and hinge are different patterns- the hip hinge being more hips back, and the squat more hip down while being knee dominant, we still want to start from loading the hips, THEN we sit down. This is no quick fix, but it can be one mark off the checklist of potential issues.
Another benefit of this movement pattern is its role in injury prevention. I’m sure we’ve all heard from someone, or dealt with it ourselves, where we go to pick up something heavy and we throw our backs out. Learning how to perform this movement is key in learning, and maintaining a neutral spine – another common problem I see with clients, and the general public where they either fall into massive flexion or they overextend the spine.
How many times have you heard this, “Use your legs, not your back!” While this is true, people take this to the extreme and start to squat down to pick up something, further blurring the lines between a squat and a hinge. By learning how to hinge we learn how to move from the waist, not bending the back, further perfecting this movement pattern.
Hip hinge properly while learning movements such as the deadlift, Romanian deadlift, barbell rows, glute bridges, and hip thrusts and we strengthen our hamstrings, glutes, and low back which are commonly neglected areas.
So, whether you’re an athlete, a weekend warrior, someone who loads trucks for a living, or that grandma/grandpa who wants to pick up their grandkid, EVERYONE can benefit from mastering the hip hinge.
Get those hips moving!!
TRY ELEVATE FITNESS FOR FREE
Certified personal trainer Jeff Nappa brings a brand new workout to Elevate. A workout designed to not only strengthen your body but to challenge your focus and discipline as well. Tap into your inner warrior with the power of mace training. To learn more, contact Jeff at firstname.lastname@example.org.
At Elevate, we help our members become the best version of themselves with a huge variety of quality programs and cutting-edge fitness technology in a high-value, low-cost, clean, full-service fitness facility. At Elevate Fitness, we believe that high VALUE doesn’t have to mean high cost. We deliver high-quality customized programs and services, many included with membership, for much less than you’d expect. At Elevate you won’t find a candy dish by the door or pizza in the lobby, that because we FOCUS ON WHAT REALLY MATTERS: creating a high-quality experience that generates positive, lasting results through lifestyle change, community involvement, and an outstanding member experience. Locally owned and operated for over 30 years, Elevate is committed to helping its members achieve positive, lasting results through innovative programming, technology, and lifestyle change. Other clubs offer equipment, Elevate offers RESULTS.
There’s a chance if you’ve worked out in our Dewitt club recently that you’ve seen certified personal trainer Jeff Nappa in the training area working with what looks like a metal club with a ball on the end of it. You may even have wondered what the heck he was doing there.
Turns out, Jeff is bringing a brand new workout to Elevate Fitness in Dewitt. It’s a steel mace workout designed to not only strengthen your body but to challenge your focus and discipline as well. Let’s learn more about steel mace training so that you can tap into your inner warrior with the power of mace training.
First – what’s a mace?
Way back in the 13th century, the athletes (and warriors) would train with heavy Gada Maces, a club to prepare their bodies for performance or battle. The first mace used in training was simply a stone attached to a rod of bamboo. Later, when built for battle, they were often made of iron or bronze. Today, they’re most commonly crafted from high-quality steel.
Next – how do you benefit from using them?
Unlike other training tools, the mace uses its uneven weight distribution to engage more muscles and give you a more robust, full-bodied workout than other weighted equipment does. You’re likely to experience increased shoulder power and flexibility, increased grip strength, increased resistance to injury related to movement and strength training, a stronger core, increase cardiovascular endurance and total body strengthening to name just a few.
Interested in trying it out? Jeff will be conducting a four-week session beginning on Monday, August 5th. His evening session will happen Mondays at 6:30 pm and his morning sessions will run Wednesdays at 8 am. Cost for the four-week session is just $40, but space is extremely limited, so sign up quickly before it’s too late!
You can see a member services representative or email jeff at email@example.com to get more information or to reserve your spot!
Not a member of Elevate Fitness yet but want to experience The Art of Steel with Jeff Nappa?
a guest post by Delilah Farrell
Every gym goer has seen something that drives them crazy. Free-weights scattered about, 45lb plates stored where the 5lb plates are supposed to be, or the person working out their thumbs for 10 minutes on the bench that three people are waiting to use; we have all seen things that simply make us shake our heads.
Gym etiquette is something that everyone from casual gym goer to fitness fiend should read into. Having good etiquette is respectful to those around you and beneficial to your own workout. By following the seven etiquette practices in this guide, you can avoid being the annoyance that fellow patrons are staring at.
Put Your Weights Back
The gym isn’t your house, and fellow gym goers aren’t your mother. When you are done using weights, put them back in the correct place. Leaving a mess for others to clean up or sort through is counterproductive to their time. Think of putting your weights back as a part of your workout; you’re taking shortcuts when you lack the execution.
Don’t Text and Lift
Just as you wouldn’t (shouldn’t) text and drive, don’t text and work out. There are certainly ways that technology can help you with your fitness goals, but texting your friends is not one of them. You are at the gym to get after your goals! Stay focused and respect your own time.
Clean Up After Yourself
When you’re “getting after it” in the gym, you’re probably going to get sweaty. After you finish your sets, or before you start them, make sure you wipe down your equipment. Not doing so spreads many germs that are commonly found in the gym. So, just like you would clean up a mess at home, wipe-up your sweaty mess.
Unless you are training with someone or spotting, there is no reason to be “up close and personal”. Whether the person is lifting or stretching, give them space. By invading personal space, you disrupt the fellow patron’s focus and can make them quite uncomfortable. Be mindful of personal space, as you would probably not like it if yours were invaded.
Be Aware of Your Surroundings
Watch out! When you’re at the gym, you need to be aware of your surroundings. Before walking to grab something, scan the area you are about to go to. If someone is doing sets of lateral raises, it would be smart to not pass by their side. The same goes for any other exercise or lift. Don’t put yourself in a position where you could potentially ruin someone’s set or rhythm.
If it appears that someone is using a machine or weights that you need, ask them. Don’t assume. You will be less of a bother by asking someone if you can work in with them, as opposed to taking the equipment from them. We would all expect the same respect from others.
Never, Ever, Make Fun of Other Gym Goers
This should go without saying, but don’t make fun of others in the gym. We all have our own goals, and we all have our own motivators. Don’t take videos of people that are doing things differently than you would, that’s just wrong. The only thing you should do is let them be and only offer advice if they ask you.
This etiquette guide should be used as a foundation for being respectful to yourself and others in the gym. By having etiquette, you may become a good contagion that others look to emulate, making for a clean, respectful, and harmonious gym; something that all gym goers could appreciate.
Tonya Gabriel is a Certified Spin Instructor and Certified Personal Trainer at Elevate Fitness in Dewitt. We asked her to share some of her favorite songs to play during her spin classes to keep her athletes (and herself) motivated. Here’s what she gave us (Spotify and Apple Music playlists at the end of the post).
Americano – Lady Gaga
I have always been obsessed with this song! It’s perfect for flat roads and I love the line at the end where she says “Don’t you try to catch me”. That always makes me want to move a little faster.
Forgive me Friend – Smith & Thell
I’m digging this new Swedish band. This song is great for flat roads and resistance loading.
Clumsy – Fergie
Anything Fergie is just plain fun. But I love this one for a nice and slow and painful heavy climb.
Stereo Love – Edward Maya & Vika Jigulina
Definitely an older tune-but so fun for cadence climb then flat road with resistance loading.
Rocky – Tabata Mixtape Vol 1
I try to incorporate at least one Tabata track in each workout. It definitely helps to max out the heart rate! This track is for running hills, 20 seconds of hard effort followed by 10 seconds of recovery (8 rounds!)
Ballroom Blitz – The Sweet
It’s important to appeal to the wide range of ages in class, and this one is a sure fire way to get everyone pumped. It’s an awesome tune for sprints.
Body Talks – The Struts (feat. Kesha)
Great tune for 4 counts quicker pace (but controlled) jumps.
Make Way – Aloe Blacc
One of my favorites for ending the class. It’s an all out-give-it-all-you-got finisher.
Do Something Crazy -Outasight
Another one of my favorites for a finisher. My classes love this one and it really pumps them up!
Sax – Fleur East
By far one of the best songs for hills!
Listen to the playlist on Spotify or Apple Music:
Want to take a Spinning class with Tonya and experience a playlist live?
Elevate Fitness Clubs offer great Run Club programs, we already know that. Run Club Director, Kevin Collins, often shares tips, techniques, and strategies with his runners to help them get them get the most out of their training programs and to allow them to cross-train safely and effectively.
Here, he shares with us the tips he shares with his athletes regarding summer racing, now the summer race season is finally upon us:
1) Any weekend race that is 15k or longer, skip long Run for the week and consider your race the long run. If you’d like to add time to the race day beyond that, limit yourself to 15-minute warm up and a 15-minute cool down jog for an additional 30 minutes. Both are healthy race habits for both better performance and healthier recovery.
2) Any Saturday race less than 15k can follow up with a long run on Sunday provided you run easy!
3) While doable, don’t expect a 5k to go very well the day after a long run or the day after a leg weight workout.
4) Keep your Long Runs between Friday-Sunday or consider them missed for the week. Instead, resume base runs and put your energy and focus into a better attempt the following week.
5) Remember: If you are missing or procrastinating your long runs, it is worth the drive to attend our Saturday Long Runs at either 7 am or 8 am start times. I am there to get you started and your teammates are there to get you through it!
Not a member of the Elevate Fitness Run Club but want to join us for a run or two? Let us know!
Maybe you’ve heard someone talking about it, or someone even asked you if you’d be interested in trying it out when you signed up for your gym membership. But what exactly IS Hybrid Training and why should you consider trying it out to reach your weight loss and fitness goals?
What is Hybrid Training?
Hybrid Training is personal training with multiple people training with a trainer at the same time, usually in groups of three or four. This creates a small group experience with the benefits of social accountability without giving up the value of one-on-one instruction and attention that you lose in larger group experiences.
Hybrid Training offers several advantages to a client. Here we explore the top 5 benefits of Hybrid Personal Training.
One. It’s less expensive than traditional personal training.
Because the trainer is working with multiple clients in the same window of time, clubs like Elevate Fitness are able to charge less per Hybrid session and still ensure that our trainers are compensated fairly, while passing some savings along to the member.
Two. Instead of getting motivation from one trainer, you get it from your whole group.
There is power in numbers. Social accountability is a great way to keep you consistent and focused on your goals. Being surrounded by like-minded people with similar goals can help keep you on track to reaching yours!
Three. You’ll have access to a greater range of exercises for your workout.
There’s a lot of things that you can do with another person that you can’t do alone – and that goes for exercise too! Your trainer will have a wider range of options available when customizing your workout by having more bodies to work with during the workout.
Four. Additional clients can provide a nice distraction.
It’s so much easier to hold a plank for 60-seconds when you’re distracted by a conversation about your weekend plans than it is when you’re counting down the (slowly moving) seconds. Creating a positive, social environment allows you a pleasant distraction from the hard work you’re doing.
Five. You’ll make friendships that extend beyond your training sessions.
Whether it’s meeting someone to do cardio with on your days off from training or meeting someone who introduces you to a new group fitness class, you’ll make friends that will last a lifetime. Friends, again, who are like-minded with similar goals who can help you stay on track during non-training, social situations.
TRY A HYBRID TRAINING SESSION FOR FREE.
What is the "Murph Challenge"?
The “MURPH” Challenge is a Hero Workout named after Lt. Michael Murphy, a Navy seal who died in Afghanistan serving and protecting. Made popular by Crossfit Gyms, this is now a very popular workout the combines the pursuit of fitness with the celebration of patriotism and gratitude to our service men and women who protect and serve our nation.
In April, Elevate Fitness Personal Trainer David Cruz approached General Manager Rachael Dydyk and club owner Tom Muller and pitched his idea to host a “Murph Challenge” workout in honor of the coming Memorial Day holiday. His plan was approved and the wheels were set in motion to plan the workout and promote the event which was to benefit The Wounded Warrior Project.
In all, the event garnered more participants than expected and raised over $1,000 for the Wounded Warrior Project. To say it was a success is an understatement, and those who did participate are already looking forward to the 4th of July’s challenge!
The average American spends 55% of their waking life in sedentary behaviors. The average office worker spends 10-12 hours sitting each day. At the same time, the CDC reports that more than one-third of Americans suffer from obesity. Indeed, the scientific community is now using the term “sitting disease” to describe the metabolic syndrome and ill effects associated with an overly sedentary lifestyle.
Sitting at the office for eight hours a day creates a very steep uphill battle for a workout that is only 30 or 60 minutes long. It’s not just that people are less active overall; sitting postures can actually alter the anatomical configuration of the human body. Core training is an important area to consider when working out for people who are in a sitting position for extended periods of the day.
How many times have you heard someone say that what they want out of a core workout is to “really feel the burn” in their abs? We’ve all heard it, and at some point, we’ve all thought that the “burn” you feel is the hallmark sign of a great core workout. But scientifically speaking, that “burn” doesn’t necessarily equate to effective core training.
A CLOSER LOOK AT THE ABDOMINAL CURL
The range of motion for ab curls is very small. Compare ab curls to something like a backbend or a full sit-up; ab curls have a range of motion that is visibly much smaller. What causes the “burn” sensation is high repetition of that movement over a 2-3 inch range of motion. The upper abdominals “burn” due to excessive fatigue. However, the lower abdominals and deep core are barely involved in an ab curl. Moreover, the position of the body in an ab curl closely resembles the posture of sitting hunched over a desk staring at a computer screen. In this position of spinal flexion, the ribs are collapsed and the diaphragm is compressed, making it near impossible to take a full breath. Rather than engaging the abdominal muscles, sitting in spinal flexion creates prolonged intra-abdominal pressure, causing a “pooch” or expansion of the lower abdomen.
This posture also results in what is called “passive stiffness.” This means that, even when the abdominals are not being intentionally contracted, those muscles are shorter and tighter at rest because the body is in a hunched over position for so many hours of the day. For example, sitting for too many hours during the day can result in spinal flexion in the standing position; this is due to passive stiffness. In other words, the torso gets “locked” into a position that makes breathing more difficult, even when you’re not sitting down.
Exercises like ab curls exacerbate the postural deficiency that results from sitting. Because of the negative effects on posture, breathing, and movement, this can be detrimental to your overall physical health and wellbeing. Importantly, this does not mean that people should never do ab curls. The significance of this research is that core training should be diversified so that the programming uses different movements that may not feel like a “total ab burnout” but are nonetheless highly effective training.
A NEW APPROACH TO CORE TRAINING
People need a total-body approach to core training that counterbalances their sedentary lifestyles to improve their overall movement health. First and foremost, if you really want a “six-pack,” then what you need is full-body metabolic conditioning to reduce abdominal fat. Doing ab curls does not necessarily “burn” abdominal fat. People do not get to pick the area of the body where fat burns first – this is called the “spot reduction myth,” and it has been scientifically disproven.
In order to target the abdomen, you need to work the body as a whole using compound movement. That means movements like Squats, Lunges, and Burpees have a much greater effect on carving out your core than what people usually think of as “core training.” In Group Power, for example, participants do the vast majority of “six-pack” building before they ever get to the Core track at the end of the workout.
Group Fitness classes are a great way to incorporate all of these training modalities and options without a lot of extra leg work on your part. Programs like Group Power, Group Active and Group Core especially focus on these benefits of full-body training to increase abdominal strength and toning.
Try your first class free at Elevate Fitness:
By Run Program Director, Kevin Collins
Like many of you, and for more than half of my running life, I too, ran for miles over time-based runs. This was during a time before the Garmin when there were only two ways in which to measure your courses: 1) You measured by a car (if you could). 2) You asked somebody who thought they knew (they never knew). It was even more frustrating for speed work. You’d measure out a quarter mile on your favorite running road and goodness help you if construction or travel prevented you from being there or a track. So, of course, you can imagine how liberating the discovery of time-based running was to an extensive traveler like me in a post-collegiate racing world. It’s hard to let go of. We get jittery when we think we aren’t covering EXACT mileage each day. Time-based 60 minute, for example,ample can be a half-mile to a mile long or short of your daily goal. I’m here to tell you that the fitness gains between a half-mile more or less a day in and out are insignificant as they generally balance each other out. You might even say “Well how will I know how FAST and how FAR I’ve run?”
Stop right there.
Is this a base run, a long run, or a speed/tempo workout?
If it’s a base run, you don’t need to analyze the pace per mile or the distance because “performance” is not at all what these are about. Remember that progress is not pushing harder and harder every run each day. Progress is something you can see and feel in a mindless state.
If it’s a long run, the objective is to run for a LONG time. The 20 miler is no more a mystic make or break distance for your marathon than a 19.6 miler or a 21.2 miler, so when you are doing that 3 hour and 30 minute run, just make sure it’s close. If you see on your Garmin that it’s shorter than intended, add 10-15 minutes – problem solved.
Speed-workout: Is there a difference in benefit between 12 x 300m on a track and 12 x 1 minute on the same track (or road for that matter)? If the instruction was to run them the best you can taking into account # of intervals and total time intended: No, not much. Perceived effort is the art of pacing. Sometimes the watch can intimidate you. Run free. Run wild. You will find the line be can and can’t all the same.
Too many times I’ve seen runners set time goals in their workouts, perhaps too ambitious, only to see themselves fall short, allow frustration to settle in, and mentally deteriorate in workouts, perhaps storm off the track in self-manifested disgust. Is this how to train?
In the world of time-based training, there ARE no bad days. There is only training and the road ahead. Learn to embrace the struggles of training day to day. Nothing will make you tougher and less the quitter (the REAL source of our disappointments).
Teach us how to embrace the “BAD” days and see them as neither bad nor good.
Are easier to schedule around life activities (a 60 minute run is STILL a 60 minute run and always will be for the next 20 years!)
Cater to the obsessive-compulsive just the same: A 60 minute run that ends at 59:46 will bug you just as much as a 10 miler that ended at 9.95 miles.
Like Garmins, allow you to run ANYWHERE (Imagine how liberating time-based runs were BEFORE Garmins on this point).
Make for stronger runners. Your improved capacity to plan runs around scheduling conflicts will result in MORE total days run per year, which, when or if measured, will result in MORE miles run per year. This directly correlates with your base conditioning specific to running and consequent endurance (your ability to sustain high intensity longer than you could before!)
So instead of 2 milers, 4 milers, 6 milers, 8 milers, & 10 milers. Try 15 minute, 30 minute, 45 minute, 60 minute, 75 minute, & 90 minute runs! You will free yourself from needing anything more than a basic wrist-watch.
In the end, it will be consistency that brings the goods, NOT the gadgets!
Want to learn more about running programs at Elevate Fitness in Syracuse?
by Kevin Collins, Run Club Director for Elevate Fitness Clubs
Just as one can be frustrated by sitting in a chair staring at the hour hand on a clock so too can it be looking for progress as a runner. When you finally can finally see the big picture and not look at the day to day change, you’ll be able to relax.
In 2000, I was heading into my second U.S. Olympic Trials with a pretty awful injury. I had decided that since it was only three Olympic Trials which I might ever run in a lifetime since they occur every four years, skipping the event was not an option. I decided that come hell or high water, I was going to be merely a finisher – and that’s all I really was: 2nd to last place. Disappointing? Of course!
So it was a bit confusing to my work friends back home when I strolled in the next morning talking excitedly about my morning run. “Wait…What are you training for?” they asked. “The 2004 Olympic Trials of course!” I replied. The blank stares were obvious and then the comments followed. Nobody could believe that I could forecast suddenly to a race four years into the future, but I had both a something very powerful working for me:
Trust in consistency,
and Tremendous patience.
My college teammate (and successor) was in those 2000 Olympic Trials. He had qualified with a much slower time than I but beat me nonetheless paired against my injury. I also knew that he would be, like many of the Qualifier participants in the race, going on a more relaxed approach to training for the next couple of years perhaps more, only to see the upcoming 2004 Trials date approach and begin training again. They would get into great shape again, but would they be better?
In those first two years, pressure-free, I took to my recovery of about two weeks and when my injury cleared, my jogs became runs again, speedwork returned and I raced and trained myself far beyond my best times even if I were healthy in the 2000 Trials race. By the time I reached late 2003, I had reached another plateau altogether and the runners who had begun training again for the 2004 year were simply playing catchup. To re-attain their fitness was to still be behind. A full four minutes better than my 2000 qualifier now (a massive amount of time when you are a sub-2:20 marathoner), my college teammate had remarked that on the loop course of the 2004 Trials, his goal was simply to not get lapped by me!
It didn’t happen all in one day, I chipped away at my best time bits at a time, never backsliding, always consistent. Even if your goals are fitness, it’s the same patience that will get you there. Enjoy the journey. Take your eyes off of the “hour hand”! Here are some tips to help you with patience:
Remember that even a second faster per week is nearly a minute faster in a 5k one year later.
See the big picture: Mark the date on the calendar right now. Where will you be one year from now with consistency? Get an image of yourself hundreds of miles later.
Enjoy the journey. Beyond progress what other reasons do you run for? Weight loss or management? Friendships? Clearing your head? Drive to a place you’ve always wanted to run.
Make it an adventure.
Want to learn more about the Elevate Fitness Run club or Coach Kevin Collins?
by Kevin Collins, Elevate Fitness Run Club Director
The final phase of any block of training is the Taper Phase. This is a phase which we taper off the high stress training and make reductions to “freshen” up your body so that it can perform on race day. You will hear about tapering primarily when it comes the Marathon or Ultras and occasionally for Half-Marathons because the length of the races which demand higher mileage often demand it. “Backing off” for a race is simply a mini-taper which can last 2-4 days which is standard to prepare for a good shorter race where a personal best is the goal. The taper is simply a beefed up version of that, extending 2-3 weeks depending on the degree of your fatigue or the enormity of your mileage base in advance of the race.
To taper and therefore freshen the body up, we have to cut out or sharply reduce the variables that caused you to be fatigued in the first place: 1) The quantity and 2) the quality.
I will do a 3 week taper if I am feeling unnaturally fatigued before a race (Remember that “fatigued” as it applies to training does not refer to “drowsy, bored, dehydrated, or lazy”). Recognize the difference! I will do a 2 week taper if I’m feeling pretty good and ready to go and will not go shorter than ten days. During this taper, I will reduce the amount of running I do per day. For you all, that may be a daily reduction of 15-30 minutes off your base runs (15 minute daily runs require no taper, they require more running!). If your you are doing 75 minutes per day, however, this taper can be pretty effective for bringing life in your legs you don’t even remember since the first month of your training stint.
I will also reduce the quality of your runs. Your final workout called a sharpener is essentially a mini-speed workout, so small it will barely fatigue your legs, yet it will preserve if not restore all the bounce, opened up stride, deep inhalation you’ll want to be on point on race morning. Week one of taper, I’ll remove all quality completely, allow you to jog lightly all week. It’s a “crash” resting tactic to freshen up your legs as much as possible without halting training to the point of deconditioning. Week #2 (the week of your race, I’ll give you the taper workout). Never do the taper after Tuesday. The days ahead matter most. Like landing a plane before hitting the ground you need the focus. Focus on sleep, diet, mental relaxation, hydration, stretching and most importantly, NOT running too hard or too much! If you don’t feel like jumping rope or taking the stairs vs. the elevator the night before your race, you are not ready to go. Once you develop an effective taper routine, you will have trust in it as a template for the future. No two tapers are exactly alike over time. It’s a time to heed the requests of the body and it is a time to listen to it carefully.
The taper can drive you nuts, you will feel like your training hardened muscles are softening, you may gain a couple of pounds, you’ll feel like you are falling out of shape, your runs may go flat and even the first few days of the taper, it may not feel like it’s having any effect (Remember that when you started training you didn’t feel the increasing fatigue in the first few days either! Think of this as a reversal of that). I can tell you that at the 20 mile mark you will thank every extra mile on your base runs leading up to the race you DIDN’T do during this crucial 2-3 week phase. The life preserved in your legs will carry you the last 6.2!
Note: One of the best things you can do 4-6 weeks out from your marathon is to race a half-marathon. This will make you feel race ready and race sharp mentally. Also since the race is half the length of the marathon, you are likely to run a faster pace per mile than expected in your marathon which in turn will make the marathon pace feel smoother and easier mile after mile. It will also calm your nerves because the half-Marathon will give you much needed race confidence – particularly if it goes very well despite the fatigue you are under having not yet reached the taper phase! A reminder that a poor Half-Marathon before your marathon does NOT in any way guarantee a poor forthcoming marathon! I have seen plenty of evidence in my own racing career to support that as well!
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We all have habits. And some habits are healthy (going to the gym regularly!) and some are less healthy (overeating after a workout because we over-estimate our burn). We’re going to talk today about 5 of the most common bad workout habits and how to break them for good!
Bad Habit: Not knowing the proper rep range for your goals or having bad/sloppy form.
Chances are if you’ve been working out for a while now, you’ve noticed that you can do more reps of exercises you used to struggle with – but should you? And what about the ideal range of motion – do you know what that is for the exercises in your program or are you guessing? Chances are you’ve built some bad habits in both the number of reps you’re doing (which is going to be hugely dependent upon what your goals are, so you might might not want to follow the advice that works for someone else with different goals) or your form. And if you haven’t been working out for a while, this is a good habit to avoid forming in the first place.
Solution: Check in with a personal trainer every now and then to make sure your program is appropriate to your goals from how much you’re lifting or running to form to reps/duration. Get a complimentary consultation with an Elevate Fitness Personal trainer here.
Bad Habit: Not changing up your workout often enough.
Workouts get stale, and what’s worse, they become less effective over time. Doing the same workout day in and day out will not only slow your results, but could actually derail them altogether over time.
Solution: Try group fitness classes. The group classes at Elevate Fitness are designed to be consistent so that you benefit from the programs while being progressive so that you’re constantly challenged and making improvements in your fitness. Plus – if one class gets stale there are literally dozens and dozens of others to try. Learn more about the types of group workouts offered at Elevate Fitness here.
Bad Habit: Leaving the gym and consuming excessive calories in the name of “refueling”.
Sure, it’s a real thing. You need to fill the tank when you empty it. However, the truth of the matter is that most people overestimate how empty their tank is and underestimate how much they’re filling it back up.
Long story short? We overestimate caloric expenditure during exercise and underestimate caloric intake when we’re eating. The result? We don’t create the caloric deficits we think we’re creating during exercise.
Solution: Use trackers/apps to ensure you are burning the calories you think you’re burning and to make sure you’re not taking in more calories than you mean to. We think Heart Rate Monitors are the bee’s knees at Elevate Fitness. They give you the most accurate data you can get for your day-to-day workouts and make it a breeze to know how many calories you burned in the gym. Pair that with a great calorie-counting app like MyFitnessPal or Calorie King and you’re well on your way to breaking this bad habit most of us don’t even realize we’re guilty of!
Bad Habit: Making your workouts too much work and not enough fun.
Everything in life is about balance, right? And the same is true when it comes to your time in the gym. Yes, you should be working hard – but if you’re not having some fun in the process, how likely are you to stick with it for the long haul?
Solution: Mix it up. Here’s where those group fitness workouts can come in handy. Or how about trying something new in the gym that you’ve never tried before. Do you know how many calories you can burn on the tennis courts? HealthStatus reports a 150-lb. person can burn around 288 calories in an hour of doubles tennis and 414 calories in an hour of singles tennis – more for those weighing more than 150-lb.
Whatever the activity is – find something that’s fun and occupies your mind as much as your body and you’ll stick with it longer and have a much better time putting in the work required to meet your goals!
Bad Habit: Trying to go it alone.
We’re not solitary creatures, and while some people benefit from making the gym a solo effort (and if that’s you and it’s working for you – keep on keeping on!) most of us do better surrounded by others working toward similar goals to share their experiences with us and to hold us accountable to our goals.
Solution: Find that friend who would be good for your routine and ask them to fill out a guest form and try the gym with you – you may find a lifelong workout partner who helps you get into the best shape of your life! Don’t know who to ask? No problem! Find a program in the gym, like the Weight Loss Challenge, that aligns with your goals and try it out – the worst possible outcome is you meet some new people and move on to try something else. Best possible scenario? You change your life!
Whether you’re guilty of one or all of these bad habits, change starts with awareness! Determine what habits are standing in the way of you getting the results you want from your workout program and then make the changes you need to take your fitness to the next level!
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There are a number of things we can do to get ourselves pumped up to have a great workout, but possibly the most effective of those things is the music. Is it possible to hear the theme from Rocky without pushing yourself a little harder? When the beat drives forward isn’t it hard not to pick up your pace to match it?
Music is a powerful motivator both inside and outside the gym. Finding great music to help you get the most out of your workout can get tiring, and often times we find ourselves listening to the same songs or playlists over time. Changing up your tunes can help you blast through a plateau or set new personal records.
Different types of music are great for different types of workouts. Rock and Hip Hop are great genres for strength training and weight lifting. Dance and House music are great for cardio workouts. We asked certified Spinning Instructor Jason Jaquays-Tarbox what he’s been playing in his Spinning Workouts since Spinning focuses on both high-intensity cardio (speed and sprint work) and strength building (high resistance climbs and jumps). He shared six playlists with us with everything from warmup and cool down tracks to sprint tracks and slow climbs.
Some Playlists from Certified Spinning Instructor Jason Jaquays-Tarbox
This playlist is a balance of sprints, seated and standing climbs and some jumps. It starts off with an extended instrumental warmup and ends with an easy cool down with Bradley Cooper and Lady Gaga.
Exhibit 13 by Blue Man Group
Take me to Church by Hozier
Dance, Dance by Fall Out Boy
Pumped up Kicks by Foster the People
Zombie by The Cranberries
Rise Up by Andra Day
The Edge of Glory by Lady Gaga
Don’t Stop the Music by Rhianna
Waving Through a Window (dance mix) by Ben Platt
Too Good at Goodbyes (dance mix) by Sam Smith
It’s Not Right But It’s Okay by Whitney Houston
Shallow from A Star is Born
This next playlist is another mix of tracks meant to switch it up between speed work and strength work to keep the body moving and working at different intervals throughout the ride.
Pandora by Arno Elias (warmup)
Barrel of a Gun by Guster
Shallow Remix by Bradley Cooper and Lady Gaga
What’s Up Remix by 4 Non Blondes
Fallin’ Remix by Alicia Keys
Hit Me With Your Best Shot/One Way or Another from the Glee Soundtrack
Rolling in the Deep cover by Go Radio
Bring Me to Life by Evanescence
Violet Stars Happy Hunting by Janelle Monae
Sweet Caroline Remix by Neil Diamond
Reach (Higher Remix) by Gloria Estefan
White Rabbit Remix by Dr. Drone
Wicked Game by Gnus Cello (cool down)
Chasing Cars by Gnus Cello (stretch)
This next playlist was designed to be HIIT work (high intensity intervals) to build the heart rate up to the 90-100% zone and then recover to 60-70% and then work back up and repeat. This is great for fat loss and putting the body into an extended fat burning period.
Best Day of My Life (instrumental version) by Backtracks Band (warm up)
Shooting Stars by Bag Raiders
Wake Me Up (workout mix) from Power Music Workout
Crazy Crazy for You by Rumor Willis and the cast of Empire
Beautiful Heartbeat (Avicii Remix) by Morten
Mic Drop feat. Desiigner by BTS
Only Happy When it Rains by Garbage
Beats Knockin’ feat. Fly Boi Keno by Skrillex & Diplo
Jump by Rihanna
American Woman by Lenny Kravitz
Somebody Told Me (workout remix) from Power Music Workout
Let’s Get Loud by Jennifer Lopez
Creep (Maelseom Remix) by Make it Rain & Harley Huke
Landslide (cool down) by Dagny
Perfect (stretch) by Gnus Cello
The next two playlists are about progressive building of both speed and strength. They start with a solid warm up followed by speed work (slowly building to sprints) and strength work (building resistance from seated climbs through jumps and into standing climbs).
Children (warm up) by Robert Miles
Basket Case (base speed) by Bastille
Love Runs Out by One Republic
September by Anden
My Shot from The Hamilton Mixtape featuring Busta Rhymes
The Heat (I Wanna Dance With Somebody) by Ralph Felix & SDJM
Losing My Religion remix by Unified Highway
Dance, Dance by Fall Out Boy
Chandelier by Sia
Beats Knockin’ by Skrillex & Diplo
In The End by Linkin Park
Barracuda by Heart
Wolves by Selena Gomez & Marshmellow
Shallow (workout remix) by Power Music Workout
Wicked Game (cool down) by Gnus Cello
Chasing Cars (stretch) by Gnus Cello
Exhibit 13 by Blue Man Group
Counting Stars by One Republic
Hey Brother by Avicii
Coming Home by Sheppard
Havana (remix) by Camila Cabello & Daddy Yankee
4 Minutes by Madonna feat. Justin Timberlake
Uninvited by Alanis Morissette
Hey There Delilah cover by Manuel Costa
Jolene by Straight No Chaser feat. Dolly Parton
Work by Frankie and the Witch Fingers
How Deep is Your Love by Calvin Harris & Disciples
This is Me by Keala Settle & The Greatest Showman Cast
Have You Ever Seen the Rain by A-Sides Club
Skyfall cover by Brynn Cartelli
This final playlist, like the last two, is about progressive workload increase but this time builds strength first and then speed.
Codex Destiny by Frank Borell
Take Me to Church by Straight No Chaser
We Are Young by Fun. feat. Janelle Monae
Toxic by Rumor Willis
Need You Now the Jason Nevins Remix by Lady Antebellum
Gotta Get Thru This by Daniel Beddingfield
Rise Up Tabata Remix at 128 BMP from Power Music Workout
Hella Good by No Doubt
All I Do Is Win (workout remix) from Power Music Workout
Crazy in Love by Beyonce
Poker Face by Lady Gaga
Swing, Swing by All American Rejects
Rewrite the Stars (cool down) by Zac Efron & Zedaya
Electra (stretch) by Airstream
Try a Group Fitness Class with Great Music at Elevate Fitness in Dewitt and Liverpool
Everyone who’s looking to lose weight has the same question: what are the best exercises to lose weight fast? There’s no one-size-fits-all approach to losing weight. However, there are some general rules of thumb that will help you ensure you’re weight loss program is both effective AND efficient.
In order to be effective, your weight loss plan needs to cause you to actually LOSE WEIGHT, right? And it needs to do so in a safe and practical way. It’s neither safe nor practical to eat only celery until you hit your goal weight. We’re therefore going to ignore the unsafe and impractical. For our purposes, we’re also interested in a plan that will help us maintain that weight loss. There are plenty of ways to drop pounds quickly that are short term solutions with no lasting effects, we’re not interested in those.
Once we agree on what makes a weight loss plan effective, we then need to agree on a definition of efficient. With regard to how much weight you can expect to lose in a HEALTHY and SUSTAINABLE way, we’re going to say anything more than 2 – 2.5 pounds of weight loss per week for the average person is unrealistic. Not impossible, but certainly unrealistic.
Here’s why: you may be able to drop more weight than that in a week, but the effect of greater weight loss in that time period can be problematic – it can cause metabolic confusion that slows your loss moving forward meaning you might lose fast out of the gate, but lose the race in the end. It’s also commonly believed that weight loss greater than 2 – 2.5 pounds per week is difficult to maintain as it’s often not achieved through sustainable lifestyle changes, but through tricks that are impossible to maintain for an extended period of time.
Now that we’ve agreed upon what makes a weight loss program or plan effective and efficient, let’s review some basic exercises that are going to help you see progress:
- Cardiovascular exercises: these are exercises that increase your heart rate for an extended period of time, putting your body into a state whereupon it requires more energy than the readily available energy available in your bloodstream and therefore turns to fat stores for additional energy. Great cardiovascular exercises for weight loss include running, jump rope and biking.
- Resistance exercises: these are exercises that cause your muscular system to work against a force (gravity, weight, etc.) in order to develop additional muscle. Resistance training is great because a basic rule of biology is that the more lean muscle mass you have on your body (achieved through resistance exercises) the more fat your body will burn in everyday life. Muscle burns more fat than fat does. The most common form of resistance exercise is weight training, which is a great addition to any weight loss program.
- Active recovery exercises: these are exercises that allow the body to recover from the cardiovascular and resistance training you’ve been doing while keeping your body moving and benefiting from movement and exercise. Yoga is a very popular form of active recovery exercise but can include walking, swimming and other lower intensity exercises that are easier to sustain for longer periods of time.
Keep in mind that weight loss is best achieved through a comprehensive program that is designed specifically for you and that takes into consideration your personal goals, exercise and health histories along with your exercise preferences combined with a customized nutrition plan.
Losing weight is a lot like baking – if you leave out an ingredient you’re not going to get the end result that you’re looking for. Exercise is just one of the ingredients in weight loss. Need help determining what your ideal program should be? Elevate Fitness is happy to help you determine what solution is best for you. Try us out now for FREE:
Weight training exercise has long been recognized to provide many health and fitness advantages. From helping to improve basic physical function to increasing your body’s capacity to burn fat, the benefits of lifting weights are well documented and wide-reaching.
For those just beginning with weight training, though, it can be intimidating to walk into the gym and join those in the weight room so we’ve prepared these beginner tips that will help you to avoid some of the common mistakes and pitfalls that most beginners make. By following these guidelines, you’ll reduce your risk of injury, get more out of each exercise, and have the confidence to hit the weights in the gym without feeling out of your comfort zone.
As with most exercises, it’s always a good idea to start with a warm-up or some light stretching. Done properly, it will help you to loosen up your joints so you can move more freely and may help in reducing the risk of injury. However, you don’t want to overstretch because it might lead to unstable joints. Holding each stretch for 10 seconds or at the most thirty seconds is adequate.
The first question beginners often have when hitting the weights, is exactly how much weight to lift. This answer is going to vary from person to person and body part to body part and maybe even day to day. A general rule is that you want to lift enough weight that completing three sets of 10-15 repetitions is maxing out your lifting capacity but light enough that you’re not falling short of the three set, 10-15 rep goal.
Starting with heavier weights might be tempting, especially if you’re the type who might be concerned about how much you’re lifting compared to those around you, but you want to withstand the temptation – your body will thank you for it later. As you acclimate yourself to weight lifting, you’ll find that you can quickly determine what the proper amount of weight is for you.
One of the most important factors in determining how much weight you can lift and how effective lifting that weight will be is the form that you use while lifting. We always recommend that beginners work with a Personal Trainer to learn the proper technique and form to reduce the risk of injury. For true beginners, Elevate Fitness offers a complimentary personal training session to help you get started on the right foot.
Every well-rounded fitness plan includes some form of resistance training, and the most popular form of this exercise is weight training. If you’re not including this fundamental type of exercise in your program, it may be time to consider all the benefits you’re missing out on. Plus, who doesn’t like a little variety in their workouts to keep things from getting boring?
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By Andy G
Improve conditioning, increase muscle development and propel your physique to new heights!
While these moves may seem better suited for the playground, they’re actually beneficial to those of us a few years beyond playtime.
These explosive activities are collectively called “Plyometrics”. Put simply, plyometrics works to train the muscles to produce the greatest force in the shortest time. “Plyometrics is used by athletes to develop muscular power, rapid-force production and dynamic agility in fast-paced movements,” says William Kraemer, professor of kinesiology at the University of Connecticut. “Almost all sports these days incorporate some type of plyometric training in their regime, as it enhances total body power in movements like jumping and throwing, hitting and starting.”
The great thing about plyometric training is that an athlete can tailor a programme to enhance his or her own particular sport. For instance, if you play basketball, you’ll want to focus on vertical jumping and throwing skills. If you’re a football enthusiast, you might want to be more lower body intensive. Even recreational bodybuilders can benefit from adding a few plyometrics into the mix. “Plyometrics gets at certain fast-twitch muscle fibres you won’t hit with other lifting exercises,” says Kraemer. “It also helps increase your power output by improving the rate of force production, a benefit you won’t get unless you’re doing Olympic-style lifting.”
So why not regress and play with plyometrics? It offers complete conditioning, improved power, increased muscular development, and is all but guaranteed to propel your physique to new heights.
Begin with lightest medicine ball available – usually 2-4 pounds – and progress slowly to a heavier ball. If you do not have a training partner, use a solid wall or floor at which to throw the ball.
Stand sideways to your partner with your knees slightly bent and your feet shoulder width apart. Hold the medicine ball with both hands at waist level directly in front of your body, and twist using your torso, hips and shoulders as far away from your partner as possible. From this wound-up position, forcefully uncoil, swinging the ball around and throwing it to your partner. Complete all reps on one side before switching to the other.
BENCH PUSH PASS
Lie face-up with your knees slightly bent, your feet flat on the floor and your lower back arching naturally. Have a partner stand behind you and hold a medicine ball over your upper chest. Catch the ball as your partner drops it, absorbing its weight by bending through your elbows and wrists and lowering it slightly toward your chest. Push the ball back up immediately, throwing it straight up into the air to be caught by your partner.
Stand facing your partner with your knees slightly bent and your feet spread shoulder width apart. Hold the medicine ball with your arms fully extended and your elbows slightly bent, and raise it above and slightly behind your head. Avoid arching your back and hyperextending your shoulders. From this position, contract through your abs, lats, triceps and shoulders and throw the ball forcefully toward your partner.
Begin in the push-up position with your hands about shoulder width apart, your abs tight and your back flat. Lower your body to a point a few inches above the ground, then explode up and off the ground, clapping your hands in the air below your chest before catching yourself on landing with your hands in their original position. Immediately go into the next push-up and repeat, keeping the contact time with the ground to a minimum for optimal training effects.
2-3 (per side)
Bench Push Pass
Begin your lower body plyometric conditioning with the least amount of sets and the maximal amount of rest. Minimise the time your feet are in contact with the ground between reps for maximal output.
From a standing position, jump up as high as possible and use your abs and hip flexors to bring your knees up toward your chest as high as possible. Land with your knees soft, compress slightly, then immediately go into the next jump, keeping contact with the ground to a minimum.
Stand on a 12-inch box, step or other stable surface, and step – don’t jump – off the box onto the ground, landing with both feet simultaneously. Compress and absorb the impact by bending through your knees and hips, then immediately spring upward into the air, jumping as high as possible and landing with your knees soft.
Think of this as power skipping. With each bound on each side, exaggerate the motion with all parts of your body, brining your knee up as high as possible and swinging your arms as aggressively as possible to skip as high and as far as possible. Instead of going for reps here, you’re shooting for distance, so with each bound, leap upward and forward as far as possible until you move 20 yards.
Stand with your knees slightly bent, and simultaneously jump and rotate 180 degrees to face the opposite direction. Land on both feet and compress as if you were going to jump again, but hold this position for a count of two before exploding and rotating to face your start direction.
*Try to do these toward the beginning of the workout as they are particularly taxing.
For the first two weeks, take time to learn the exercises, simply going through the motions of the exercises slowly and completely to get the hang of it. Do one set of each, leaving 2-3 days of rest in between for complete recovery. After those initial two weeks, begin powering up into maximal effort, keeping your sets to two and your reps to 3-4.
As you improve and being to increase your output, you can increase your reps to six and your sets to three.
Now shoot for the moon. Try to jump higher, throw further and cover more distance with each and every rep. you may regress to the 3-rep range for a while as your body again has to adapt to a stronger stimulus. But don’t be discouraged! It only gives you a higher standard to shoot for in the coming months.
Since plyometrics works very specific explosive muscle groups, it is well-paired with endurance activities such as cardiovascular training and/or low-key weight training on the same day. “Just do them first, and make sure you’re fully rested before doing them again,” says Kraemer. “If you’re fatigued, you won’t be able to give it your all and won’t be training the correct muscle groups.”
Leave at least two days of rest in between plyometric sessions to ensure full recovery, remembering that the more exercises you perform, the longer your recovery interval will be. If you choose to do plyometric more than twice a week, limit your exercises per session to 1-2 instead of 3-4 to ensure adequate recovery time.
Also avoid doing more than two plyometric sessions per week for the same body group. If you’re doing upper and lower body plyometric on both days, be sure to choose different exercises for each session. “Also switch the order” suggest Kraemer. “If you do lower body first on the first day, do upper body first on the second day.”
For all your exercises, keep the rep range fairly low. “Generally, it stays between 3-6 reps per set, depending on how fatiguing the exercise is,” says Kraemer. “If you can get more than that, you’re probably not doing it right, are not recruiting the muscles you’re trying to get at and are generally wasting your time.”
Most important of all, remember to rest completely between each set of plyometrics. “You have to realise this is not a conditioning programme or an endurance test, it’s a neurological recruitment activity,” says Kraemer. “You’re working at maximal effort each time and have to recover completely to be able to work at your maximal capacity in the next set. You almost have to learn to be lazy!”
RULES AND REGS OF PLYOMETRICS
ALWAYS do a 5-10 minute dynamic warm up, such as biking, walking, jogging or skipping before beginning your plyometrics.
STRETCH after the plyometrics and not before. “You’ll stretch out the elastic component in your muscles, reducing your capability for he maximal power output,” point out Kraemer.
WAER athletic shoes with good lateral stability, proper arch support and a non-slip sole.
TRAIN on forgiving surfaces such as a good shock-absorbing track, basketball court or grassy area.
PROPER form is imperative. For lower body exercises, land softly on the balls of your feet, bending through the knees and hips to avoid injury. (If you hear smacking, slapping and general raucous noise coming from your foot area, you’re landing too hard!) When performing the upper body exercises, avoid hyperextending the shoulders and elbows, and focus on recruiting your core muscle (abs, lower back, and obliques) to add power.
KNOW your limits and listen to your body. If you’re too sore or tired from heavy lifting session or a previous plyometric workout, forego additional plyometrics in favour of some cardio or light strength training until you feel less fatigued.
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Article Source: http://EzineArticles.com/expert/Andy_G/2325820
Article Source: http://EzineArticles.com/10041797
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By Todd A Brown
This is a very popular topic in fitness when it comes to cardiovascular workouts. Most people ask me which form of cardio will yield the best results. Before I jump to my recommendation, I would like to outline the pros and cons of each style.
First off, let’s start with Steady State Cardio. This is probably the most popular form of cardiovascular activity. In Steady State Cardio, your perceived exertion is low to moderate difficulty over a period of at least 30 minutes. Examples include running/walking/jogging on a treadmill without stopping, running a marathon, hiking, etc. Your heart rate is usually 55-70% of your Projected Heart Rate Max over the duration of your activity. While performing Steady State exercise, you are working your Type 1, slow-twitch muscle fibers which are involved in endurance activities and they do not tend to hypertrophy (grow) as much as your other muscle fibers. While the calories you burn doing Steady State Cardio are mostly from fat, you will not burn as many calories as you would doing Interval Training for the same period of time. Steady State Cardio does not elevate your metabolism post-exercise as well as Interval Training but is much easier on your joints. People of all ages are most likely to be able to perform Steady State Cardio consistently without much discomfort.
Next is High-Intensity Interval Training (HIIT). HIIT is growing in its popularity due to its shorter workout times. Most HIIT workouts last 20-30 minutes and are characterized by bursts of maximum activity followed by a short rest period before repeating the activity. Your perceived exertion is high during HIIT with your heart rate falling between 70-85% of your Projected Heart Rate Max. The most popular example of HIIT is running sprints. During HIIT, you are working the more powerful, more strength oriented type 2 muscle fibers which are more likely to hypertrophy (grow). Even though the percentage of the calories you burn during HIIT that come from fat is low, you will still end up burning more fat during your workout than a Steady State Cardio session of the same duration. You can also burn up to 100 more calories in the 24 hours following your HIIT workout. There are some things to watch out for with HIIT. For instance, you should not do HIIT more than 3 times per week as it is very taxing on your joints and nervous system. In addition to that, you are more likely to injure yourself if you did not properly warm up before performing HIIT since your muscles are pushed harder than in Steady State Cardio. It may also be more difficult for older adults to do HIIT since their joints are not as strong as they once were.
After reviewing the pros and cons of both HIIT and Steady State Cardio, I recommend that people should perform 2 days per week of HIIT and 3-4 days a week of Steady State Cardio to get the maximum health and fat burning benefit while preventing your body from breaking down from overworking it. Your nervous system is often overlooked with people start a HIIT program and end up burning out early due to doing too many HIIT sessions.
Article Source: http://EzineArticles.com/expert/Todd_A_Brown/2079965
NOTE: While the author of this article makes cardio recommendations in the context of this article, Elevate Fitness recommends that you schedule a FREE consultation with a certified Personal Trainer to determine the best exercise prescription for your unique needs.
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The bench press is just one of the many effective exercises you might find yourself doing at Elevate Fitness. In fact, with so many different exercises out there, that often it’s difficult to remember how each one works. Not only that – with so many to choose from, but it can also often be difficult to determine which ones are right for you to use based on your fitness and your weight loss goals. Our certified personal trainers are highly trained and capable of helping you determine which exercises to include in your fitness and weight loss program and how to properly execute them. Feel free to inquire at the front desk if you find yourself needing some guidance.
In this video, we learn how to safely and effectively perform a bench press.
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You’ve probably heard of walk to run programs. You may even have seen them in the app store on your smartphone or heard about a co-worker or neighbor who used on to run their first race. When it comes to exercises that everyone can do, running immediately pops to mind for most people. Running is something most of us learn to do at a very young age, it requires almost no equipment (really, all you need are some sneakers) and you can do it almost everywhere. The appeal of running as a simple, go-to exercise is easy to understand.
But running is also a highly beneficial activity. From weight loss to disease prevention to increasing your heart health, the benefits are well documented and a quick Google search will provide you with hundreds, if not thousands, of unique benefits that running can provide you.
But let’s be honest – we did a lot of things effortlessly as kids that aren’t so effortless as adults. Not only that – our bodies were probably able to take a little more wear-and-tear when we were younger. That means that when we’re re-introducing running into our lives as adults, it’s important to learn the proper techniques and to use a training program that is both beneficial AND kind to our bodies.
Walk to run training programs abound. You can download apps like “Couch to 5K” to your smartphone for a couple of bucks and follow a simple plan that takes you from someone who only runs when being chased, to someone who runs happily.
The problem with these apps, or programs torn out of magazines, though, is that they lack customization. Maybe you ran in college but haven’t laced up in 20 years and you’re looking to get reacclimated. Maybe you’re ready to make a significant lifestyle change after a lifetime of being sedentary. Or maybe you’re just looking to lose a few pounds and prepare to run a 5K for a charity that’s near and dear to your heart.
Elevate Fitness in Dewitt and Liverpool, NY recently introduced their Walk to Run programs under the direction of former Y Running Coach, and now Elevate Fitness Director of Running, Kevin Collins. Collins has coached thousands of Central New Yorkers from elite athletes to seniors looking to reverse the ills of aging. What Kevin brings to the table that apps and articles can’t, is a personalized approach to coaching using years of science-backed training and research and personal experience.
Collins describes his Walk to Run program this way: “Walk to run is a 10-15 week program instructional program that bridges the gap between walker and runner by teaching core principles for progression and lifetime maintenance. When you finish the program you’ll be equipped to handle a daily 15 minute run without stopping – which is what we consider to be the baseline for all running progress!”
Walk to Run is a part of the Elevate Fitness Run Club. Some quick Run Club facts:
- Networking within and between Elevate Fitness Dewitt and Liverpool participants with similar running abilities and goals.
- Introduction to and maintenance of fundamental training concepts for lifetime optimal fitness and development.
- Detailed training plans and logs for each seasonal program duration.
- Free-floating access to over 14 running group sessions across CNY.
- Direct guidance from a former World-class runner who has trained over 1,000 of all levels beginner to advanced throughout CNY – Kevin Collins – A 2:15 marathoner, was among the top five U.S. ranked Marathoners and Half-marathoners of 2003, a three-time Olympic Trials qualifier, and the 1st American finisher in the 1996 Boston Marathon.
If you’d like to learn more about how Collins can help get you “up and running” just fill out the short form below and he’ll reach out and tell you more about the Walk to Run and other Elevate Running programs!
Ever wondered how periodization in exercise can help you get better results? No, neither have we. Most people don’t even know what periodization is, let alone have any idea how powerful a tool it can be when it comes to getting results from your fitness program.
In order to understand why you’d want to seek out a program that includes periodization, first, we need to understand what periodization is. Here, certified personal trainer Kulaa Bacheyie explains what periodization means with regard to exercise and why it’s important:
Here are the top 3 ways you can make sure to include periodization in your fitness program to increase your results:
- Work with a trainer. That’s the main advantage to working with a trainer – they write your workouts for you (including periodization) to make sure you’re getting the most from your workouts.
- Try Mossa Group Fitness Classes, which are designed with a periodized approach to ensure you’re constantly changing and challenging your body.
- If you want to work out on your own, and don’t want to work with a trainer or in group classes, you MUST document your journey to ensure you’re getting real, measurable results. 3D Body Imaging is a great way to get accurate information that you can use to chart your progress an make sure you’re periodization is working!
In the end, we don’t think you have to get all scientific to get a great workout, but we do think there are things that a good training program should include. Instead of taking on the extra work of learning and applying the principles of periodization to your workouts try a session with a certified Elevate Fitness Trainer or sweat it out in one of our expertly designed group fitness classes.
Your body will thank you.
Want to try a session with a personal trainer for FREE? Fill out the form below. Some restriction apply.
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Plain text version:
- Drink more water. Water keeps us feeling full and can stave off feelings of hunger. It also helps your body more effectively digest and recover from exercise and activity.
- Brush after eating so that you’re less likely to fill up on empty liquid calories like juice and soda to preserve the “just brushed” clean feeling in your mouth!
- Consume protein. Make sure that every time you eat, you’re getting protein. It makes you feel fuller than fats and will help you body burn more fat at rest.
- Drink green tea. It’ll boost your metabolism helping you to burn more calories, plus it is rich in antioxidants!
- Eat off smaller plates. Create the illusion of more food fooling your brain into not overeating by using smaller plates for your meals.
Jason’s Full-Body Kettlebell HIIT Workout
I like this workout for a number of reasons:
- It’s quick, taking about 30 minutes to complete from start to finish including a quick warm-up before I start and a cool-down at the end.
- It only requires one piece of equipment – a kettlebell, making it an ideal workout at home, when traveling, or when the weather is nice and you want to head outside.
- It’s a high-intensity interval training workout so it’s super effective for getting maximum results in minimal time.
- It’s full-bodied, so it only needs to be completed 2 – 3 times a week for maximum effectiveness.
Timed Interval Workout:
- 45 Seconds Kettlebell Swings
- 15 Seconds Rest
- 45 Seconds Push-Ups
- 15 Seconds Rest
- 45 Seconds Goblet Squats
- 15 Seconds Rest
- 45 Seconds Deadlifts
- 15 Seconds Rest
- 45 Seconds Upright Rows
- 60 Seconds Rest
Repeat this circuit 3-4 times.
No Clock/Timer? No Problem, Try This:
- 25 Reps Kettlebell Swings
- Let heartrate recover to < 80%
- 25 Reps Push-Ups
- Let heartrate recover to < 80%
- 25 Reps Goblet Squats
- Let heartrate recover to < 80%
- 25 Reps Deadlifts
- Let heartrate recover to < 80%
- 25 Reps Upright Rows
- Let heartrate recover to < 70
Repeat this circuit 3-4 times.
Want a customized workout for your body and your goals? Book a complimentary session with a personal trainer for first-time clients by filling out the form below. Some restrictions apply.
READ BEFORE ATTEMPTING WORKOUT:
Elevate Fitness strongly recommends that you consult with your physician before beginning any exercise program.
You should be in good physical condition and be able to participate in the exercise.
Elevate Fitness is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.
You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Elevate Fitness and its associates and employees from any and all claims or causes of action, known or unknown, arising out of use of this or any workout program.
Chances are if you follow fitness trends, or you’ve picked up a magazine in the past year or two, you’ve heard of HIIT Training. HIIT stands for high-intensity interval training and it’s been steadily gaining momentum on the fitness scene for a couple of years now according to Walter R. Thompson, a research physiologist at Georgia State University and president of the ACSM.
So why is HIIT so popular? Well, “it works,” says Dr. Robert Sallis, a family and sports medicine physician with Kaiser Permanente Medical Center, in Fontana, Calif. The body’s response to that is to function more efficiently, he says, so it allows us to get into shape quicker than moderate-intensity exercise.
HIIT workouts are typically no more than 30-minutes long, because of the higher intensity level they don’t need to be, and can be more effective than steady-state workouts twice as long or longer. Even better, HIIT workouts trigger something called the afterburn effect.
The afterburn effect is technically excess post-exercise oxygen consumption (also referred to as EPOC). Several studies indicate that the intensity level of your workout can trigger EPOC, causing your body to burn a higher number of calories following exercise. Exactly how effective the afterburn effect is has been hotly debated in the fitness industry, but one thing that can’t be debated is the success rates of people who turn to HIIT training to get real results, real fast.
Examples of people who’ve used HIIT to change their bodies are as easy to come by as a quick google search, like Lauren who lost 65 pounds thanks to the exercise trend. Some people pay for expensive boutique fitness classes to get their HIIT fix, but fortunately, you don’t have to shell out big bucks for HIIT training.
The most common strategy for designing a HIIT workout is to choose exercises that work large muscle groups, and preferably multiple muscle groups at the same time, says Lauren Usherwood, a Certified Personal Trainer at Elevate Fitness in Liverpool, NY.
You take those exercises and you put them into a sequence where you’re performing an exercise for 30-45 seconds followed by a rest period of 15-30 seconds and then moving on to the next exercise, she says.
A workout might involve a single circuit through those exercises or multiple circuits depending on the number of exercises you’re using and the length of the workout you’re designing.
So, let’s say you like what you hear and you want to give HIIT training a go? Where to start? Well, you can easily search the internet for some simple HIIT workouts you can do on your own. You can try out an Afterburn class at Elevate Fitness (included with many membership types, check out Dewitt’s schedule here) or you can have a trainer design a HIIT workout specific to your goals.
Whichever way you choose to go, we recommend using a heart rate monitor so that you can see that you’re alternating your high-intensity intervals with short bouts of recovery. This is what a HIIT workout using the MyZone Heart Rate Monitor might look like:
Elevate Fitness in Dewitt offers Afterburn classes, a great HIIT workout:
So will you be trying HIIT training? Or do you have your eyes on another fitness trend in 2018? Tag us on Facebook, Instagram or Twitter and let us know what trends you’re excited to try! And check out Jason’s Kettlebell HIIT Workout while you’re at it!
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Is Barefoot Training Right for You?
Do you suffer from Plantar Fasciitis, or Heel Spurs? Do you have fallen arches or pain in the ball or heel of the foot?
We can help you learn to strengthen the feet and take back your ability to hold yourself in good posture.
Your feet have been trapped in your shoes for all these years, your foot muscles have become weak and your foot and ankle joints have become stiff. Your feet are your base of support and your connection to the earth; if they’re not strong and flexible … imagine how your overall movement will suffer! We will help you strengthen your body from the ground up – without the external support and control of a shoe. Training barefoot will feed your central nervous system valuable information and improve your balance to help you develop graceful and efficient movement.
Our program is designed to present the latest research in barefoot science as it relates to restoring foot function, corrective exercise, and athletic performance.
We strengthen the feet from the ground up…. Using the strength of the foot to strengthen and stabilize the ankle, knees, hips and low back as it all connects to your core. Learn how barefoot training can change foot structure, improve neuromuscular activation patterns and reinforce integrated movement patterns of the lower extremity.
Come see your Certified Barefoot Trainers (Evidence Based Fitness Academy) Barb Delaney and Maurita Marley at Elevate Fitness.
Try your first class for FREE by filling out this short form:
Have you ever seen those straps hanging around the club somewhere, and maybe you’ve even seen someone doing an exercise while hanging from them, and wondered what they are and why the heck they’re in the gym? Have you heard people mention TRX Training and wondered what the heck they’re talking about?
It seems like with all of the expensive equipment with fancy gears and levers all over the place that a set of canvas straps hanging from some monkey bars are pretty low tech, and therefore probably not great gym equipment, right? Not so fast. (Also, keep reading, there’s a free session offer at the bottom of this post!)
We talked to Level 1 TRX Certified trainer, Raelynn Baumann, who is also Personal Training and Pilates Certified, about TRX Training so that we could better understand what it is and why it’s in Elevate Fitness clubs.
Q: How and when did you first hear about TRX Training and what attracted you to it?
A: In 2010, I saw TRX in a Men’s Health magazine (yes I read that) and I was intrigued by the fact that you only used your body weight with it, and people were still raving about the quality of the workouts they were doing.
Q: What made you decide that TRX was a tool you wanted to be able to offer to your clients as a Personal Trainer?
A: As soon as I trained on The TRX myself I knew it was my new favorite way to train and would be great for clients too. Anything that can get me personal results, I know that it can work for my clients, too. And I’m always interested in bringing my clients the newest and most effective training modes.
Q: So you personally train on TRX? Why?
A: Yes, everytime I workout I use the TRX, whether it’s a full workout on the straps, or I just hit a body part or two, or use it to stretch out after a session. it’s a compliment to any workout/exercise you do. And it’s working your core 100% of the time you use it, and I really love that.
Q: What makes TRX different than working with weights or machines?
A: With TRX, you ARE the weight or machine! Just by moving your feet closer to or further from the anchor point, you make the exercise harder or easier. It’s pretty basic – 2 straps, and you are only supported by your hands or your feet, depending on the exercise.
Q: It sounds really interesting. So, who should incorporate TRX into their fitness routines?
A: Honestly, everyone!
Q: How did TRX come about?
A: Rope training has been around as early as the 1800s. Randy Hetrick, a former Navy Seal and Stanford MBA graduate, developed the Total Resistance eXercise (TRX) equipment and the associated Suspension Training bodyweight exercises in the 1990s, and started marketing it in 2005.
Q: Are you certified in TRX? Why bother getting TRX certified when you’re already a certified personal trainer and Pilates instructor?
A: Yes, I’m certified. It’s always best to workout with a certified trainer so you are taught the exercise correctly, with proper form to minimize the risk of injury. TRX training uses your muscles differently than traditional strength training, so it’s helpful to work with someone who’s been trained to maximize that effect and get you the best possible results.
Q: As I mentioned, you’re also Pilates certified. What do Pilates and TRX have in common and what makes them different?
A: Good question. They actually have a lot in common. A lot of Pilates instructors love the TRX. Both work on core movement, lengthening and strengthening. TRX is a set of straps, in which either hands or feet are suspended. Pilates is a method which can be done on a mat, or on various pieces of equipment such as a reformer, or chair and barrels. Both can be done almost anywhere.
Q: What advice do you have for someone who’s interested in TRX but hasn’t ever tried it?
A: Find a certified instructor. Have an open mind, your body is the only machine you’ll be using. All exercise can be tweaked to your own desired level of difficulty.
Q: Thanks so much for taking the time to answer our questions. Is there anything else you’d like to share with our readers about TRX Training?
A: TRX is low impact and will help increase your lung capacity. Your core is challenged through the entire workout. The TRX reduces time spent moving from machine to machine as well. I can’t say enough about TRX, if you haven’t tried it out yet, you should. Come on in to Elevate Fitness and let me get you on the straps to try it out!
Try a complimentary training session (first-time clients, aged 18 and over, local residents only) to learn more about TRX. Some restrictions may apply.
We’re a highly visual culture. Instagram and Snapchat prove that what we love most about social media are the photos. And that’s probably because, as Fast Company tells us, we remember more information when it’s associated with images. It’s a phenomenon frequently referred to as the picture superiority effect.
Often times, when people begin a weight loss or fitness journey, they’re initially motivated by a shocking visual: catching a glimpse of themselves in a mirror as they walk by, being tagged by a friend in an unflattering Facebook photo or glimpsing back at photos that showcase their more ideal physiques.
Data is good – don’t get us wrong. It’s incredibly motivating to see numbers change as you work through a weight loss program. But the numbers on the scale can be so misleading. Muscle weighs more than fat. So one pound of muscle takes up less space than one pound of fat. Think about that for a minute: you might physically take up LESS space but weigh MORE on the scale if you’re involved in an effective training program. That’s why so many personal trainers prefer tape measures and calipers to scales. Inches and body composition mean so much more than your body’s relationship with gravity expressed in numeric form (which is all weight is when you really think about it).
Lauren Usherwood, a certified personal trainer at Elevate Fitness in Liverpool, NY says, “The scale can lie. I’ve had clients that have impacted their health and fitness positively in every way imaginable, who weighed more after they trained with me than they did before. BUT what the scale doesn’t show you is that they dropped dress sizes, or they played sports they hadn’t been able to play since high school. Body circumference measurements and body fat percentages tell you way more about a person’s body changing for the better than a scale can.”
At the same time, fitness professionals will warn you that you should have some sort of metric that you’re measuring as you complete any fitness program so that you can ensure the effectiveness of that program and make adjustments as necessary to make sure you reach your goals. And most of us can’t do our own circumference measurements, and we certainly can’t measure our own body fat percentage.
One option is photos.
“Photos are great,” says Mark Clary, a Program Director with over 30 years experience in the health and fitness industries, “getting a full body photograph that shows your body as is, without filters and flattering angles and special lighting will give you the best visual starting point for tracking your progress.” It makes sense, after all, before and after pictures are the most common way for people to share their success when it comes to weight loss.
But maybe you don’t have a timer on your camera or a tripod to get a full body shot. And maybe you’re not comfortable asking someone to take a photograph for you. We get it, it’s not always a practical suggestion. That’s where technology is starting to offer some interesting solutions, like 3D Body Imaging and Composition Analysis.
In less than a minute, this technology can scan your body, create a 3D digital image and take hundreds of body circumference and body composition measurements to give you both a visual AND relevant data to establish your starting point and track your progress as you work toward your goals.
Think about it – you wouldn’t want a surgeon going to work on you without first carefully assessing your condition and THEN creating a plan for you – why should the gym be any different? Why waste your time doing exercises or participating in a program that isn’t the right one for your body or your goals?
Elevate Fitness Clubs in Liverpool and Dewitt, NY are now offering 3D Body Imaging and Composition Analysis on site. Members working with a personal trainer in one-on-one personal training programs will receive monthly scans to track their progress and document their results. Members with VIP status will also get monthly scans. But what about the rest of us? Well, the good news is a) you don’t have to be working with a trainer or a VIP member to get a scan and b) right now, through the end of the year, you can get 50% off body scans! Fill out the form below to request more information or to schedule your body scan and composition analysis today!
In this post, we’ll focus on workout modes for people looking for time saving workouts.
In an ideal world, we’d all have all the time we need to meet all of our goals:
- we’d be able to spend hours a day in the gym sculpting our dream bodies,
- hours in the kitchen preparing the most delicious, fresh, healthy meals and,
- we’d have endless hours to spend relaxing, resting and recharging
But where time is concerned, for most of us, we’re living in anything but an ideal world.
So how can we make sure that we’re getting the most out of the time we do have to spend in the gym? How can we make sure that we’re using our time as effectively and efficiently as possible to get the best possible results? What are some workable tips for time saving workouts?
We know that the perfect fitness program consists of four key components:
- cardiovascular exercise,
- strength training,
- flexibility training and,
The most common mistake that people with tight schedules make is by limited their focus to only one or two of these components instead of figuring out how to incorporate all four into their full schedules. A great time saving workout includes at least three of these components. So let’s figure out how to get the full benefit of all the components while still getting in and out of the gym as quickly as possible!
As an example, let’s assume that you have 30 minutes to workout, three days a week. How can we make sure that you’re getting maximum benefit from that time?
When you work with a personal trainer, they’ll adjust your workouts using four important variables:
- intensity and,
In this case, we can eliminate frequency (because we’ve already established that we only have three days a week) and duration (because we only have half an hour to spare on our gym days). If you’re looking for the most time saving workouts possible, definitely consider working with a personal trainer.
That leaves us with mode and intensity – these obviously become our most valuable tools in creating the ideal workout for our full schedules.
Intensity is simply how hard you’re working, or how much effort you’re expending in your workout. The more effort required of you, the higher the intensity. Making sure your intensity is appropriate to your goals is key in making the most of your gym time. We HIGHLY recommend heart rate training as an ideal way to monitor and adjust your intensity to your goals. Read more about heart rate training here.
If your goal is weight loss, the ideal intensity is to be working in the 80-90% range of your maximum heart rate, as this will trigger the afterburn response in your body, allowing you to burn more fat at rest in the hours immediately following your workout than you would otherwise.
What is mode of training? Simple – it’s the manner or way in which you’re choosing to exercise. Spinning Class is a mode of exercise, running on the treadmill is a mode of exercise, lifting weights is a mode of exercise, etc. So mode become important in this scenario because we want to choose the modes of exercise that will give us the biggest bang for our buck and offers the best opportunities for time-saving workouts.
For most individuals who are looking to lose weight, or simply tone up, the best option for mode of exercise is going to be interval training. Interval training consists of alternating periods of high-intensity work and recovery. By increasing intensity, we’re getting cardiovascular exercise, and by making the exercises we’re doing full-body bodyweight exercises (think burpees and jump squats and pushups). Interval training is the basis for the very popular HIIT (high-intensity interval training) workouts you see everywhere.
Interval training allows us to address both cardiovascular exercise needs and strength training needs – two of our four components of a successful exercise program! That leaves us with flexibility training and rest/recovery.
We’re going to incorporate these two components in one of two ways:
- We’ll either plan a 20-minute interval workout finishing up with 10 minutes of flexibility (stretching) and core work or,
- We’ll plan two 30 minute interval workouts and one yoga workout per week.
Either strategy will ensure we’re giving all four components the attention and focus that we need to be successful in the gym.
If you’re looking to see the maximum change in your body with minimal time in the gym – for most of the population, this is going to be the best strategy.
Let’s use a different example and say that you have an hour to spend in the gym three to four days a week. This makes programming your workouts even easier at Elevate Fitness Clubs.
In this case, we’re going to recommend that you combine our popular Cross Training or Group Power classes with our Mind Body classes. (Check out the schedules for these offerings here.)
This option will also address all four components of a solid exercise plan while taking all the responsibility for planning a workout off your plate. Simply use the schedule to determine which classes you’ll be attending, show up, slap on your heart rate monitor (ensuring you’re working in the correct zones during your classes) and watch your body start to change in as little as a month.
It’s easy to turn program design into a super complicated juggernaut that prevents you from ever getting started. Why not sit down with your calendar instead, try to carve out three or four windows a week when you can hit the gym and get started on your journey to your best body ever?
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When it comes to weight loss, we’ve been conditioned to believe that hard work equals success, and we believe this to be true in all of life, including the gym. The harder you work therefore the greater the reward.
But the truth might actually surprise you: working harder does not necessarily mean more weight lost.
High intensity exercise is great for cardiac and athletic conditioning and building endurance, but in order to lose weight – you’ll want to exercise in your fat-burning zone and that happens at a lower level of physical intensity than you might think.
In order to determine what your personal fat-burning zone is, you’ll first need to figure out your maximum heart rate. Use this formula:
Max Heart Rate = 220 – Your Age
Let’s use the MyZone color scale to better understand heart rate zones, based on your maximum heart rate.
Each color represents a percentage of your maximum heart rate. That means if your maximum heart rate is 200, and you’re working out and your heart is beating 100 times per minute, that’s 50% of your maximum heart rate, and that puts you in the grey zone.
So what are the different zones good for?
GRAY = Optimal for Resting Heart Rate Zone and Cool Down Zone
BLUE = Optimal for Cool Down and Warm Up Zones
GREEN = Optimal for Warm Up Zone and Low Intensity Exercise
YELLOW = FAT BURNING ZONE (which means weight loss!)
RED = High Intensity Exercise
This is an “average” of the heart rate zones, so if you’re new to fitness, you’re likely to experience that fat burning, or weight loss, effect in the green zone, and as your fitness level improves so will your body’s response to the various heart rate zones.
How can you tell if you’re in the zone? There are two options: the no-tech approach and the tech-solution.
The no-tech approach involves some math in addition to a clock. First of all, figure out what 81% of your maximum heart rate is and what 90% of your maximum heart rate is. This is the range you want to be in while exercising for maximum fat loss. Now, every 10 minutes, take your pulse for 20 seconds and triple that number – in the zone? Good. No? Then you simply adjust your intensity level to get in the zone.
Most of us prefer the tech approach, especially with all the great fitness wearables. Use a device that calculates your heart rate and keep an eye on your numbers while working out. Even better? Use the MyZone Effort Tracker paired with your smart phone and glance at the app periodically to ensure your display is yellow. Tracking your heart rate for maximum fat loss during exercise can really be that simple!
At Elevate Fitness clubs, we’ve partnered with FitMetrix which allows you to pair your own fitness wearable (no need to buy our monitors, see a list of compatible devices here) with our exclusive Elevate Fitness app available download in Google Play and the App Store) and track your workouts and progress.
This is the MyZone Effort Monitor (a really cool, and inexpensive heart-rate monitor) and here are our five favorite things about it:
1. You can see exactly how many calories you burn during a workout or a class and therefore know which workouts are most effective. Instead of using predictive measurements taken at the wrist like a lot of fitness trackers, this is tracking your actual heart rate activity and that makes the data super accurate. (We recommend that you use Myfitnesspal to track calories in and MyZone to track calories out and aim for a deficit every day). As a result you don’t have to guess or trust your gut.
2. MEPs – an MEP is a MyZone Effort Point – the harder you work, the more points you earn. You’ll be constantly trying to set new records and do whatever you can to increase your MEPs score, which means you’ll always be pushing yourself harder = better workouts (this concept is based on gamification theory, which you can read more about here)!
3. Your trainer can log in and see your numbers and your numbers won’t lie to your trainer about how many workouts you did last week, or how hard you pushed during those workouts (and that can be a good thing or a bad thing depending on what those numbers say)!
4. Your friends can motivate you and MyZone has a social component. Your friends and workout buddies can like and comment on your workouts and can even use the app to challenge each other for bragging rights (or to see who’s buying the first round this weekend).
5. Unlike our ex’s, numbers don’t lie so at the end of the day, if you manage your numbers, you’re guaranteed results. Trust in the math and the weight loss will follow.
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